FIRE 9/30/19
Metcon (Time)
5 rounds for time
Accessory
10 min emom
Odd = 6/4 jumping pull ups with 3-5 sec negative
Even = 12 banded tricep pull downs
Crossfit 9/30/19
Metcon (AMRAP – Reps)
5 Sets, Not for Time
40 Unbroken Double-Unders
Max Unbroken Ring Muscle-ups
Max Unbroken Ring Muscle-ups
Metcon (Time)
5 rounds for time
12 Deadlifts (15/85)
9 Overhead Squats
6 Hang Power Snatches
9 Overhead Squats
6 Hang Power Snatches
CrossFit 9/28/19
Metcon (Time)
In teams of three
For Time (30 Minute Cap):
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
FIRE 9/28/19
800m Run (Time)
Max Effort 800m Run
Rest 2:00
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
12/10 cal bike
12/10 pull ups (jumping)
12/10 wall balls
12/10 pull ups (jumping)
12/10 wall balls
FIRE 9/27/19
800m Run (Time)
Max Effort 800m Run
Rest 2:00
Metcon (5 Rounds for reps)
Every 3:00 x 5 rounds
12/10 cal bike
12/10 pull ups (jumping)
12/10 wall balls
12/10 pull ups (jumping)
12/10 wall balls
CrossFit 9/27/19
Metcon (Weight)
Gymnastic Complex + Snatch
On the 1:30 x 7 Sets
On the 1:30 x 7 Sets
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch
Build from 60%
Metcon (4 Rounds for reps)
On the 5:00 x 4 Rounds:
20 Dumbbell Snatch (50/35)
20 Wallballs (20/14)
20/15 Calorie Row
20 Wallballs (20/14)
20/15 Calorie Row
FIRE 9/26/19
Metcon
16 min emom rotating between stations
Min 1 = :45 max ski erg
Min 2 = 15 banded hip bridges or ghd hip ext
Min 3 = 15 yard arms only sled pull
Min 4 = :30 max du or plate jumps
Min 2 = 15 banded hip bridges or ghd hip ext
Min 3 = 15 yard arms only sled pull
Min 4 = :30 max du or plate jumps
Metcon (Time)
5 rounds for time
300m run
20 sit ups
15 kbs
20 sit ups
15 kbs
CrossFit 9/26/19
Metcon (AMRAP – Reps)
Gymnastics conditioning
n a 5 Minute Window:
20 Kipping HSPU
40 Russian KB Swing (70/53)
In Time Remaining: Max Strict Handstand Push-ups
20 Kipping HSPU
40 Russian KB Swing (70/53)
In Time Remaining: Max Strict Handstand Push-ups
Metcon (Time)
For time
21-18-15-12-9:
Kettlebell Swings (53/35)
200m run
Kettlebell Swings (53/35)
200m run
FIRE
Metcon (Calories)
10:00 bike
Every 2:00 starting at 0:00 do 12 ball slams
Metcon (4 Rounds for reps)
4 rounds
1:30 max cal row
:30 rest
1:30 amrap of 12/10 push ups + 15 squats
:30 rest
:30 rest
1:30 amrap of 12/10 push ups + 15 squats
:30 rest
Crossfit 9/25/19
Metcon (3 Rounds for reps)
Capacity Builder
3 rounds
3 rounds
2 Minute Window:
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
**Rest 30 seconds between rounds**
15/12 Calorie Row
10 Chest to Bar Pull-Ups
Max Wallballs (20/14)
**Rest 30 seconds between rounds**
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95)
Front Squat (135/95)
Deadlift (135/95)
Front Squat (135/95)
Deadlift (135/95)
10 hang cleans
8 push press