FIRE 5/24/18
Metcon
Cardio
2 rounds
2 rounds
Metcon (Calories)
12 min emom
Even :45 bike fast
Odd: 30 yard sled push light weight
Even :45 bike fast
Odd: 30 yard sled push light weight
Score is total cals on bike
Crossfit 5/24/18
Metcon (AMRAP – Rounds and Reps)
30 min amrap
with a partner
with a partner
20 situps
15 wallballs
10 box jump
5 muscle ups (10 strict pullups/10 dips)
15 wallballs
10 box jump
5 muscle ups (10 strict pullups/10 dips)
Partner 1 works through amrap while partner 2 runs 400m. Switch when partner 2 gets back (picks up where partner 1 left off).
Crossfit 5/23/18
Snatch Pull (Weight)
Metcon (Weight)
On the 1:30 for 7 sets
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.
Power Snatch (Weight)
Overhead Squat (Weight)
Metcon (Time)
For time
21-15-9
Power Snatch (95/65)
Chest to Bar Pull-Ups
Power Snatch (95/65)
Chest to Bar Pull-Ups
FIRE 5/23/18
Metcon (Calories)
Cardio
3 rounds of 1:00 moderate bike
Rest 1:00
-Then-
6 rounds of
:20 fast bike
:40 easy or rest
(12 min total)
Score is total calories
Rest 1:00
-Then-
6 rounds of
:20 fast bike
:40 easy or rest
(12 min total)
Score is total calories
Crossfit 2/22/18
Pull-ups (Pull up/Dip)
12 min emom alternating
Dips (Max reps)
Metcon (Time)
5 rounds, on the 4:00
30 Air Squats
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
20/14 Calorie Row
10 Lateral Burpees over Rower
Score is slowest round.
FIRE 5/22/18
Metcon
10:00 Run
Go 5:00 mins out at pace slower than mile PR
Turn around and come back faster than mile PR pace
Turn around and come back faster than mile PR pace
Metcon (Time)
Every 4:00 for 5 rounds
30 squats
20/14 cal row
10 lateral burpees over rower
Score is slowest round
20/14 cal row
10 lateral burpees over rower
Score is slowest round
Metcon
CORE
3 ROUNDS
20 over unders
20 hollow rocks
20 twists
20 over unders
20 hollow rocks
20 twists
FIRE 5/21/18
Metcon (Calories)
16 min emom
ODD: row fast
Even : 10/8 push ups + 10 v ups
Score is total cals
Even : 10/8 push ups + 10 v ups
Score is total cals
Metcon (Time)
5 rounds with a partner
Partner 1 = 12/10 cals on bike
Partner 2 = 10 d/b hang clean and push press
Then switch
Partner 2 = 10 d/b hang clean and push press
Then switch
Crossfit 5/21/18
Metcon (AMRAP – Reps)
Alternating on the minute x 10
Odd Minutes – 18/14 Calorie Row
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds
Score is total HSPU
Even Minutes – Max Strict Handstand Push-ups in :30 Seconds
Score is total HSPU
Metcon (Time)
Fore time
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
Clean and Jerks (115/80)
30 Double Unders After Each Set
FIRE 5/19/18
Metcon
Metcon
EMOM for 10:00 – sprint!
Min 1-3: 2x30yd
Min 4-7: around the cones
Min 8-10: 30yd, starting on the ground
Min 1-3: 2x30yd
Min 4-7: around the cones
Min 8-10: 30yd, starting on the ground
Metcon
Metcon (Calories)
Every 1:30, for 5 rounds of each, rotating between:
1:00 row fast
15 yd plate push + 12/10 wall balls + 15yd plate push
1:00 row fast
15 yd plate push + 12/10 wall balls + 15yd plate push
Score is total calories rowed
Crossfit 5/19/18
Metcon (Time)
For time with a partner
50 Hang cleans 95/65#
50 push jerk 95/65
200m run
10 sync burpees
50 Floor wipers 95/65
50 box jumps 24/20"
200m run
10 sync burpees
50 dead lifts 225/155#
50 KB swings 53/35#
200m run
10 sync burpees
50 Hang snatches 95/65#
50 OHS 95/65#
200m run
10 sync burpees
50 push jerk 95/65
200m run
10 sync burpees
50 Floor wipers 95/65
50 box jumps 24/20"
200m run
10 sync burpees
50 dead lifts 225/155#
50 KB swings 53/35#
200m run
10 sync burpees
50 Hang snatches 95/65#
50 OHS 95/65#
200m run
10 sync burpees
Partners split reps equal, run and burpees done together.
400m run, rest until 9:00
200 sprint, rest until 11:00