FIRE 11/22/19
CrossFit 11/22/19
Power Clean (Power Clean Technique On the 1:30 x 7 Sets)
Metcon (AMRAP – Rounds and Reps)
12 min amrap
9 C2B Pull-Ups
12 Hang Power Cleans (135/95)
9 Handstand Pushups
21 Deadlifts (135/95)
12 Hang Power Cleans (135/95)
9 Handstand Pushups
21 Deadlifts (135/95)
FIRE 11/21/19
Metcon
Every 3 min x 5 rounds
1:00 run/bike fast
Max plank hold
Max plank hold
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21/15 cal row
21 kbs
21 thrusters 45/35#
21 kbs
21 thrusters 45/35#
Rest 4 min
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15/10 cal row
15 kbs
15 thrusters 65/45
15 kbs
15 thrusters 65/45
Rest 4 min
Metcon (AMRAP – Rounds and Reps)
4 min amrap
9/6 cal row
9 kbs
9 thrusters 95/65
9 kbs
9 thrusters 95/65
CrossFit 11/21/19
Skill
15 mins of skill work
*Turkish Get-ups
*OH KB Lunge
*Single Arm OH KB Squats
*Turkish Get-ups
*OH KB Lunge
*Single Arm OH KB Squats
Metcon (AMRAP – Rounds and Reps)
4 min amrap
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
–Rest 4 Minutes–
Metcon (AMRAP – Rounds and Reps)
4 min amrap
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
–Rest 4 Minutes–
Metcon (AMRAP – Rounds and Reps)
4 min amrap
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
FIRE
Metcon
12 min emom
Min 1 -:30 battle ropes
Min 2 – :30 hollow rock/hold
Min 3 – :45 wall sit (hold weight if possible)
Min 2 – :30 hollow rock/hold
Min 3 – :45 wall sit (hold weight if possible)
Metcon (5 Rounds for reps)
5 rounds of :40 work, :20 rest
Rotating between :
Cals on bike
Burpee step ups
Ring rows
CrossFit 11/20/19
Back Squat (Pausing Back Squat on the 1:30 x 6)
1 Pausing Back Squat
(3 Seconds in bottom)
1 Back Squat
(3 Seconds in bottom)
1 Back Squat
Metcon (Time)
3 rounds for time
30/24 Cal Row
20 Single DB Box Step-Ups (20" with 50/35 DB)
10 Squat Cleans (115/80)
20 Single DB Box Step-Ups (20" with 50/35 DB)
10 Squat Cleans (115/80)
FIRE 11/19/19
Metcon
4 rounds for quality
10 dB curls with 3 sec negative
10 leg curls with feet on sliders
8 /arm landline press
10 leg curls with feet on sliders
8 /arm landline press
Metcon (Time)
Every 3 min x 5 rounds
15/12 cal row
15/12 wall balls
15/12 tuck crunches with medball
15/12 wall balls
15/12 tuck crunches with medball
2:15 cap
CrossFit 11/19/19
Metcon
12 min emom
Odd – :45 HS Hold
Even – :45 Hollow Hold/Rock
Even – :45 Hollow Hold/Rock
Metcon (Time)
For time
50 Wallballs (20/14)
50 Toes-2-Bar
50 Pushups
50 Med Ball Cleans
50 Toes-2-Bar
50 Pushups
50 Med Ball Cleans
***Top of each minute – 5 Burpees***
FIRE 11/18/19
Metcon (5 Rounds for reps)
Bike
5 rounds
:30 mod + :30 fast standing
:30 mod + :30 fast
Rest 1:00
:30 mod + :30 fast standing
:30 mod + :30 fast
Rest 1:00
Metcon (Time)
12 rounds with a partner (6 rounds each)
12 dB hang snatch or kBs
12 lateral burpees over dB
6 x 20 yard sprint ( 10
Yards out, 10
Yards back)
12 lateral burpees over dB
6 x 20 yard sprint ( 10
Yards out, 10
Yards back)
Partner 1 completes 1 full round then partner 2 goes…
CrossFit 11/18/19
Metcon (Weight)
Snatch complex
15 mins to build
15 mins to build
Power Snatch
OHS
Hang Squat Snatch
OHS
OHS
Hang Squat Snatch
OHS
Metcon (Time)
12 rounds in teams of 2
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Yard Shuttle Run
12 Lateral Burpees Over Dumbbell
12 x 10 Yard Shuttle Run
Switch After Fully Completed Rounds (6 Each).
In the absence of a teammate, complete as Work/Rest for 6 rounds (time to completion is your next rest).
3-Position Power Clean*
*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)