Crossfit 8/28/18
Metcon (AMRAP – Reps)
12 min emom
Metcon (Time)
21-15-9
HSPU
SDHP (95/65)
Sit-ups
SDHP (95/65)
Sit-ups
Goal – 6:00
Cap – 10:00
Modifications for HSPU : strict press with either DB or bar
Crossfit 8/27/18
Back Squat (All sets completed on the 2:00)
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Metcon (AMRAP – Reps)
5 min amrap
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
Metcon (AMRAP – Reps)
5 min amrap
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Metcon (AMRAP – Reps)
5 min amrap
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
3 Rounds of Cindy
Max Clean and Jerks (185/135)
FIRE 8/27/18
Metcon (Calories)
Every 2:00 mins for 10:00
Row :45 fast
Record cals
Record cals
Metcon (Distance)
5 min amrap
600m run
1 round of cindy
Max empty sled push
1 round of cindy
Max empty sled push
Rest 5 mins
Metcon (Distance)
5 min amrap
400m run
2 rounds of Cindy
Max sled push 90/60#
2 rounds of Cindy
Max sled push 90/60#
Rest 5 mins
Metcon (Distance)
5 min amrap
20m run
3 rounds of Cindy
Max sled 180/140/90#
3 rounds of Cindy
Max sled 180/140/90#
FIRE 8/25/18
Metcon
4 rounds
1:00 bike fast
1:00 row mod
1:00 run easy
1:00 rest
1:00 row mod
1:00 run easy
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap alternating with a partner
:30 yard sled push (heavy)
30 yard shuttle sprint
10 T2B
30 yard shuttle sprint
10 T2B
Crossfit 8/25/18
Metcon (AMRAP – Reps)
6 rounds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest
**Score is total reps**
1:00 Burpees
1:00 Double Unders
1:00 Rest
**Score is total reps**
Crossfit 8/24/18
Overhead Squat (Build to a moderate set of 2)
Pausing front squat
**Pause for 3 seconds in the bottom of each repetition**
**Pause for 3 seconds in the bottom of each repetition**
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Goal – 14:00
Cap – 20:00
Cap – 20:00
FIRE 8/24/18
5k Bike TT (Time)
Record your time
12 min cap
Metcon (Time)
5 rounds for time
250m run
15 yard plate push
10/7 push ups
15 yard plate push
10/7 push ups
15 min cap
CORE
4 rounds
:20 flutter kicks
:10 rest
:20 tuck crunch
:10 rest
:20 hollow hold
:40 rest
:20 flutter kicks
:10 rest
:20 tuck crunch
:10 rest
:20 hollow hold
:40 rest
Crossfit 8/23/18
Metcon (AMRAP – Reps)
12 min emom
Odd – Strict HSPU
Even – Pistols
**Pick a number and stick with it**
Even – Pistols
**Pick a number and stick with it**
Score is total reps
Metcon (Time)
5 rounds for time
500 Meter Row
10 Power Snatch (95/65)
16 Reverse Lunges (95/65)
24 AbMat Sit-ups
10 Power Snatch (95/65)
16 Reverse Lunges (95/65)
24 AbMat Sit-ups
Goal – 22:00
Cap – 28:00
FIRE 8/23/18
Metcon (AMRAP – Reps)
3 rounds for reps
1:00 row
1:00 burpees
1:00 jump rope or plate jumps
1:00 rest
1:00 burpees
1:00 jump rope or plate jumps
1:00 rest
Metcon (Time)
4 rounds for time
400m run
20 OH lunges 45/25/15#
20 sit ups
20 OH lunges 45/25/15#
20 sit ups
FIRE 8/22/18
Metcon
Run
3 rounds
3 rounds
2:00 moderate
1:00 recovery walk/jog
1:00 fast
:30 recovery walk/jog
:30 sprint
1:00 recovery walk/jog
1:00 fast
:30 recovery walk/jog
:30 sprint
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
12/9 cal row
15 rkbs, 9/6 pulls ups (jumping pull ups)
15 rkbs, 9/6 pulls ups (jumping pull ups)
Goal is 4+ rounds
Even – 2 Rope Climbs (or 1 legless)