CrossFit 9/8/18
Metcon (Time)
For time
FIRE 9/8/18
Metcon (Calories)
Bike and Run
Every 4:00 for 4 rounds
1:00 bike + 400m run
Score is cals on bike
1:00 bike + 400m run
Score is cals on bike
Metcon (Time)
Every 3:00 for 5 rounds
2 shuttle sprints
10 burpees + devils press
10 v-ups
Score is slowest round
10 burpees + devils press
10 v-ups
Score is slowest round
Devils Press : click here
FIRE 9/7/18
Metcon (Calories)
Bike
5 rounds
5 rounds
:40 mod
:20 fast
1:00 rest
Score is total Cals
:20 fast
1:00 rest
Score is total Cals
Metcon (Time)
For time
1k row
Then
3 rounds
200m run
15 medbal cleans
10 push ups
Then 1k row
Then
3 rounds
200m run
15 medbal cleans
10 push ups
Then 1k row
1k is capped at 4:30
1000m Row (Time)
Max Effort 1000m Row
Crossfit 9/7/18
Clean and Jerk Complex (Weight)
On the 2:00 x 7:
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
Metcon (Time)
For time
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Barbell-Facing Burpees
9 Push Jerks (135/95)
1000m Row (Time)
Max Effort 1000m Row
Hang Power Clean (Weight)
Hang Clean (Weight)
Push Jerk (Weight)
Split Jerk (Weight)
FIRE 9/6/18
Metcon (4 Rounds for reps)
Row
Every 4:00 for 4 rounds
500/400m row
Record time for each round
500/400m row
Record time for each round
Metcon
20 min emom
Rotating between:
A = :30 battle ropes
B = 20 DB lunges (front rack or held at your sides)
C = :30 wall climb or handstand hold
D = 15/12 DB curls
A = :30 battle ropes
B = 20 DB lunges (front rack or held at your sides)
C = :30 wall climb or handstand hold
D = 15/12 DB curls
Crossfit 9/6/18
Metcon (AMRAP – Reps)
4 rounds
**New round every 2 min**
1:30 work / 0:30 rest
Run 200m + HSPU in remaining time
1:30 work / 0:30 rest
Run 200m + HSPU in remaining time
Metcon (AMRAP – Rounds and Reps)
15 min amrap
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
FIRE 9/5/18
Metcon
10 min emom
Sled push
Start at mod weight 90/50/30#
Add 30/20# each min for the first 5 rounds then drop 30/20# each min back down
Start at mod weight 90/50/30#
Add 30/20# each min for the first 5 rounds then drop 30/20# each min back down
Metcon (2 Rounds for reps)
Every 3 min for 5 rounds
250/200m run
10 thrusters
7/5 pull ups
Record slowest and fastest rounds
10 thrusters
7/5 pull ups
Record slowest and fastest rounds
Crossfit 9/5/18
Thruster (1 x 3)
Build to a heavy set of 3
From the ground
From the ground
Metcon (Time)
2 rounds
400 Meter Run
21 Thrusters (95/65)
21 Thrusters (95/65)
**The weight athletes choose here is something that they know they can complete with a maximum of one break each set. If athletes are on the fence about weight, it is better to go too light and unbroken than too heavy with multiple breaks.**
FIRE 9/4/18
Metcon
Run
600m (3 min cap)
Rest 1 min
2 x 400m (2 min cap)
Rest 1 min between
3 x 250m / 200m
Rest 1 min between
Increase pace each rep
Rest 1 min
2 x 400m (2 min cap)
Rest 1 min between
3 x 250m / 200m
Rest 1 min between
Increase pace each rep
Metcon (AMRAP – Rounds and Reps)
15 min amrap
20/15 cal row
15 sit ups
10 burpee step ups
15 sit ups
10 burpee step ups
Crossfit 9/4/18
Back Squat (All Sets completed “On the 3:00” (+2% from last))
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Metcon (AMRAP – Rounds and Reps)
13 min amrap
60 Hang Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups