Crossfit 8/30/19
Metcon (Weight)
Snatch Complex:
On the 1:30 x 7 Sets
On the 1:30 x 7 Sets
Hang Power Snatch (Weight)
Metcon (Time)
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)
50/35 Calorie Row
30 Power Snatches (115/85)
1 round of CTB Cindy =
5 ctb Pull ups
10 Push ups
15 Air squats
FIRE 8/29/19
Metcon
4 rounds for quality
10 bent over row
10 bar or paralette dips
10 ghd sit ups
10 banded hip bridges
10 bar or paralette dips
10 ghd sit ups
10 banded hip bridges
Metcon (Time)
Every 3:00 x 5 rounds
30 yard sled push heavy
10 db hang clean and jerk
50/40 DU’s
10 db hang clean and jerk
50/40 DU’s
CrossFit 8/29/19
Romwod/Mobility
15 mins
Metcon (AMRAP – Reps)
In teams of 3
7 min amrap
7 min amrap
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
Rest 3 Minutes
Metcon (AMRAP – Reps)
In teams of 3
7 min amrap
7 min amrap
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
Metcon (AMRAP – Reps)
In teams of 3
7 min amrap
7 min amrap
50 Hang Cleans (135/95)
50 Hang Cleans (155/105)
AMRAP Hang Cleans (185/135
50 Hang Cleans (155/105)
AMRAP Hang Cleans (185/135
FIRE 8/28/19
Metcon (Time)
Every 2:00 x 8 rounds
7/5 ball slams
200m sprint
200m sprint
Metcon (4 Rounds for reps)
4 rounds
1:30 max cal row
:30 rest
1:30 amrap 10 wall balls + 10 burpees
:30 rest
:30 rest
1:30 amrap 10 wall balls + 10 burpees
:30 rest
Crossfit 8/28/19
Accessory
5 Rounds
New round every 2:00
40 double unders
3 Strict HSPU
6 Kipping HSPU
New round every 2:00
40 double unders
3 Strict HSPU
6 Kipping HSPU
Metcon (AMRAP – Rounds and Reps)
On the 0:00
5 min amrap
5 min amrap
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
On the 10:00
5 min amrap
5 min amrap
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
On the 20:00
5 min amrap
5 min amrap
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees
Crossfit 8/27/19
Shoulder Press (5 x 3)
**Repeat from last week.
**Aim to beat our last heavy
**Aim to beat our last heavy
Metcon (AMRAP – Rounds and Reps)
20 min amrap
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
200m Run
30 Toes to Bar
30 Push Presses (95/65)
200m Run
30 Toes to Bar
FIRE 8/27/19
Metcon (Calories)
12 min emom
Odd = 1:00 row fast
Even = 3/2 wall climbs, HS hold or db hold
Even = 3/2 wall climbs, HS hold or db hold
Metcon (AMRAP – Rounds and Reps)
20 min amrap
30 rkbs
20 push press
30 v ups
20/15 cal bike
20 push press
30 v ups
20/15 cal bike
FIRE 8/26/19
Metcon (5 Rounds for reps)
Bike x 5 rounds
1:00 mod
:30 fast
:30 rest
:30 fast
:30 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
200m run or 15/12 cal row
12/10 medball cleans
12/10 push ups
12/10 medball cleans
12/10 push ups
Crossfit 8/26/19
Metcon (Weight)
Stamina Squats
Alternating On the Minute x 12 (6 Rounds)
2 Front Squats
4 Back Squats
2 Front Squats
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
Front Squat (6 x 2 )
Back Squat (6 x 4)
Metcon (Time)
For time
100 Double Unders
800 Meter Run
60/45 Calorie Row
800 Meter Run
60/45 Calorie Row
FIRE 8/24/19
5k Bike TT (Time)
Record your time
Metcon (5 Rounds for reps)
Bike/5 rounds
1k bike fast x 5
1:00 rest between rounds
1:00 rest between rounds
***choose between the 5k or the 5 rounds, you do not have to do both!!***
Metcon (Time)
Every 3:00 x 5 rounds
250/200m run
15 kbs
10 pull ups (kipping or jumping) or ring rows
15 kbs
10 pull ups (kipping or jumping) or ring rows
1 Low Hang Power Snatch