5.17.19

Warm-up
9 min EMOM
30 second HS hold 30 second rest
10 Ring Rows with a 10 second hold at the top on the last rep
20 Air Squats

Wod
6X
5 Bench Press 185/115
15 Box Jump 24/20
then
80 Wallballs 20/14

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5.16.19

Strength
12 min EMOM
3 Snatch Deadlift
2 Snatch High Pull
1 Power Snatch

Wod
750/650 Meter Row
then
5X
10 T2B
20 Push-ups
then
750/650 Meter Row

5.14.19

Strength
5 min EMOM
1 Power Clean + 1 Hang Clean + 1 Jerk
1 min rest
5 min EMOM
6 Clean and Jerk (touch and go)

Wod
25 Pull-ups
then
3X
30 KBS 53/35
10 Burpees
30 Wallballs
10 Burpees
then
25 Pull-ups

5.10.19

“Ben Rogers”
For Time
800 meter Run
50 Hang Power Cleans (115/75 lb)
600 meter Run
30 Hang Power Cleans (155/105 lb)
400 meter Run
10 Hang Power Cleans (185/125 lb)

Named for Ben Rogers of CrossFit Mayhem. Rogers is a coach and athlete at Rich Froning’s gym in Cookeville, TN.

This workout was designed for Ben and first posted on CrossFit Mayhem’s WOD blog on September 29, 2016. The original post said Ben competed with Team Mayhem in the CrossFit Games in 2015 and 2016, and “hopes to do so for the foreseeable future, too.”

5.9.19

Strength
5 min EMOM
3 Power Snatch (touch and go)
1 min rest
3 min
1 Power Snatch every 20 seconds
1 min rest
3 min EMOM
1 Power Snatch

Wod
12 min AMRAP
7 Deadlift
7 Pull-ups
14 Air Squats
*add weight to the deadlift after every 3rd round*
155/105 rounds 1-3
205/135 ” ” 4-6
245/165 ” ” 7-9
295/195 ” ” 10-12
335/225 ” ” 13-15