FIRE 10/13/18
Metcon
10 min emom
Metcon (Time)
With a partner
10 alternating rounds of:
8/6 cal bike
I0 t2b or knee raises
12 ball slams
8/6 cal bike
I0 t2b or knee raises
12 ball slams
5 rounds each
Partner 1 cycles through movements while
Partner 2 rests then they switch
CrossFit 10/13/18
Metcon (Time)
In teams of 3 for time
1 Mile Plate Run (45/25)…one plate per team, run together
150/100 Cal Bike
100 Hang Power Snatch (115/75)
80 OHS
60 Squat Snatch
150/100 Cal Bike
100 Hang Power Snatch (115/75)
80 OHS
60 Squat Snatch
Cap – 30:00
CrossFit 10/12/18
Front Squat (Weight)
2×4 @ 79%
2×3 @ 84%
2×2 @ 90%
2×3 @ 84%
2×2 @ 90%
Metcon (Time)
For time
2k Row
150 Double Unders
10 Rounds of "Cindy"
150 Double Unders
10 Rounds of "Cindy"
**RX+ = C2B (ONLY IF YOU CAN DO ALL ROUNDS OF C2B UNBROKEN)
1 round of Cindy =
5 pull ups
10 push ups
15 air squats
Goal – 20:00
Cap – 30:00
FIRE 10/12/18
Metcon (Calories)
12 min emom
Odd = 1 min bike
Even = 7/5 up downs + 2/1 shuttle sprints
Even = 7/5 up downs + 2/1 shuttle sprints
*Up downs are no push up burpees
Score is total cals on bike
FIRE 10/11/18
2k Row (Time)
Max Effort 2k Row
Metcon (AMRAP – Rounds and Reps)
20 min amrap
5 pull ups
10 push ups
15 air squats
200m run
10 push ups
15 air squats
200m run
Run is worth 2 reps (1 out/1 in)
Crossfit 10/11/18
Metcon (Weight)
Every 3 min x 5
1 Power Clean
1 Hang Clean
1 Front Squat
1 Jerk
1 Hang Cluster
**Unbroken
**Build to Heavy as Possible
1 Hang Clean
1 Front Squat
1 Jerk
1 Hang Cluster
**Unbroken
**Build to Heavy as Possible
Growing Grace (Time)
30 Clean and Jerk (95/65)
30 Burpees
30 Clean and Jerk (115/75)
30 Burpees
30 Clean and Jerk (135/95)
30 Burpees
30 Clean and Jerk (115/75)
30 Burpees
30 Clean and Jerk (135/95)
FIRE 10/10/18
Metcon
Circuit for 4 rounds
10 hip bridges + 10 knees out (both with a band)
10 barbell curls
10 bench press
10 barbell curls
10 bench press
No rest between hip bridges & knees out
Choose a challenging weight on curls and bench
Metcon (5 Rounds for reps)
5 rounds
1:00 wall balls
1:00 db hang clean & jerk
1:00 bike
1:00 rest
1:00 db hang clean & jerk
1:00 bike
1:00 rest
Crossfit 10/10/18
Metcon
Bench Press / Romanian DL
BP 5×10
RDL 5×10
RDL 5×10
**superset these
**straight from bench to RDL, then rest 2 minutes
Bench Press (1 X 10)
Romanian Deadlift (1 x 10)
Metcon (5 Rounds for reps)
5 Rounds
1 minute wallballs (20/14)
1 minute hang db snatch (50/35)
1 min cal bike
1 min rest
1 minute hang db snatch (50/35)
1 min cal bike
1 min rest
Score is total reps each round
FIRE 10/9/18
Metcon (4 Rounds for reps)
Every 4:00 for 16:00
400m run
Goal is <2:00
Metcon (Time)
For time
1k / 800m row
Then
3 rounds
21 kbs
15 step ups
Then
1k / 800m row
Then
3 rounds
21 kbs
15 step ups
Then
1k / 800m row
Legs will be tired after first row. Try to keep a quick pace on the middle portion
Crossfit 10/9/18
Metcon (AMRAP – Reps)
Gymnastics / Conditioning
20 Doubles, 1 Bar MU
20 Doubles, 2 Bar MU
20 Doubles, 3 Bar MU
….
20 Doubles, 2 Bar MU
20 Doubles, 3 Bar MU
….
Score total MU
Sub C2B
Metcon (Time)
For time
800m Run
21 Power Cleans (155/110)
400m Med Ball Carry (20/14)
21 Burpee Box Jump Overs (24/20)
21 Power Cleans (155/110)
400m Med Ball Carry (20/14)
21 Burpee Box Jump Overs (24/20)
Goal – 10:00
Cap – 15:00
Even : 200m run