CrossFit 11/16/19
Metcon (Time)
For time
FIRE 11/15/19
Metcon (Calories)
Partner Row
20 min emom
20 min emom
Partner 1 = row odd minutes
Partner 2 = row even minutes
Partner 2 = row even minutes
Metcon (AMRAP – Rounds and Reps)
16 min amrap with a partner
30 yard heavy sled push heavy
20 hang cleans 5/65
10 burpees over bar
20 hang cleans 5/65
10 burpees over bar
Take turns on the sled, partition reps as needed
CrossFit 11/15/19
CrossFit 11/14/19
Front Squat (5 Sets, progressive:)
1 Pausing Front Squat
+
1 Front Squat
+
1 Front Squat
*(3) Pauses:
– 1s at Parallel
– 1s at Bottom
– 1s at Parallel
**Heavier than last week**
**This is our last week of this mini cycle***
Metcon (Time)
21-15-9
Box Jump Overs (24/20)
Power Clean (95/65)
T2B
Front Squats (95/65)
Lateral Barbell Burpees
Push Jerks (95/65)
Power Clean (95/65)
T2B
Front Squats (95/65)
Lateral Barbell Burpees
Push Jerks (95/65)
FIRE 11/14/19
FIRE 11/13/19
Metcon
4 rounds for quality
8 seated Z press with DB
10 dB row
12 banded hip bridges
:30/side plank hold
10 dB row
12 banded hip bridges
:30/side plank hold
Metcon (5 Rounds for reps)
5 rounds
:30 on/:30 off
Bike
Ball slams
Sit ups
Bike
Ball slams
Sit ups
CrossFit 11/13/19
Metcon (3 Rounds for reps)
On the 2:00 x 3 Rounds
Minutes 0-2 – 30/21 Cal Row
Minutes 2-4 – 25 GHD Sit-Ups
Minutes 4-6 – 15 HSPU
Minutes 2-4 – 25 GHD Sit-Ups
Minutes 4-6 – 15 HSPU
FIRE 11/12/19
Metcon
5 rounds
15 yard sled pull backwards
15 yard low bar sled push fwd
200m run or 3 lap jog
15 yard low bar sled push fwd
200m run or 3 lap jog
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
1:00 row
10 thrusters
10 pull ups (assisted or ring rows)
10 thrusters
10 pull ups (assisted or ring rows)
CrossFit 11/12/19
Overhead Squat (On the Minute x 10)
Minutes 1-5 – 1 Pausing OHS + 1 OHS
Minutes 6-10 – 1 OHS
Minutes 6-10 – 1 OHS
Progressive – build from 50%
2 second pause at bottom
Metcon (Time)
5 rounds resting 1 min between rounds
15/12 Calorie Row
9 Overhead Squats (95/65)
3 Bar Muscle-Ups
9 Overhead Squats (95/65)
3 Bar Muscle-Ups
FIRE 11/11/19
Metcon
10 min emom
Odd = 2 shuttle sprints
Even = 12 reverse lunges (holding db, step back down off of a plate)
Even = 12 reverse lunges (holding db, step back down off of a plate)
Metcon (AMRAP – Rounds and Reps)
16 min amrap
8 hang cleans
10 push press
14/12 cal bike
10 push press
14/12 cal bike
50 du/75 singles
40 sit ups
30 hang cleans 95/65
500m row
50 push ups
40 kB swings 53/35
30 box jumps 24/20
500m row
50 burpees
40 pull ups
30 goblet squats 53/35
500m row
50 du/75 singles
40 sit ups
30 hang cleans
35 min cap