Monster Mash
03.09.15 | Monster Mash
Begin at 0:00
3 Rounds:
12 Thrusters 135/95
6 Ring Muscle-ups
Begin at 15:00
3 Rounds:
12 Burpee Box Jumps 24″/20″
6 Squat Cleans 205/145
Begin at 30:00
3 Rounds:
12 Overhead Squats 155/105
6 Bar Muscle-ups
03.02.15 | Monster Mash
For time:
75 Pull-ups
75 Push-ups
75 Front Squats 75/55
75 Hang Power Cleans 75/55
75 Push Press 75/55
75 GHD Sit-ups
75 Double-unders
3 Rounds for time:
400m run
20 Box Jumps 24″/20″
15 Knees to elbows
3 Rope Climbs 15 ft.
For time:
20 Snatches (any type) 165/110
*Rest 7 minutes between each workout
02.23.15 | Monster Mash
3 Rounds for time:
9 Squat Cleans 115/75
15 Push Press 115/75
Every 2 minutes begin a new round for 20 minutes.
20 Air Squats
20/15 Calories Rowing
5 Rounds for time:
12 Ring Dips, strict
12 Pull-ups, strict
*Rest 7 minutes between workouts
02.16.15 | Monster Mash
AMRAP 5 minutes of:
7 Thrusters 95/65
7 Pull-ups
AMRAP 5 minutes of:
5 Deadlifts 225/155
5 Handstand Push-ups
AMRAP 5 minutes of:
5 Power Cleans 115/75
25 Double-unders
AMRAP 5 minutes of:
10 Calorie Row
5 Burpees over rower, lateral
AMRAP 5 minutes of:
7 Box Jumps 24″/20″
7 Toes to Bar
*Rest 5 minutes between each
02.09.15 | Monster Mash
For time:
21-15-9 reps of:
Deadlift 225/155
Thruster 95/65
2 Rounds for time:
5 Rope Climbs
100 Foot Handstand Walk
1 Minute L-sit
3 Rounds for time:
40 Air Squats
20 Hang Power Cleans 115/75
*Rest 10 minutes between workouts
The 21-15-9 is from CrossFit.com on June 20, 2012