FIRE 8/5/19
Metcon (Calories)
12 min emom
Metcon (AMRAP – Rounds and Reps)
12 min amrap
21 rkbs
14 reverse lunges with db
7 dB push jerks
14 reverse lunges with db
7 dB push jerks
CrossFit 8/5:19
Push Jerk (Every 2 Minutes x 5 Sets)
3 push jerks
Deload week
Deload week
Metcon (AMRAP – Rounds and Reps)
12 min amrap
21 kbs 53/35
14 kB reverse lunges 53/35
7 push jerks 165/115
14 kB reverse lunges 53/35
7 push jerks 165/115
FIRE 8/3/19
Metcon (50 Rounds for reps)
Every 3:00 x 5 rounds
1:00 bike fast + 250/200m run
Score is total cals
Score is total cals
Metcon (Time)
Every 3:00 x 5 rounds
15/12 cal row
10 db hang cleans & press/jerk
10 yard lunge with db’s in front rack or at sides
10 db hang cleans & press/jerk
10 yard lunge with db’s in front rack or at sides
Time cap for each round is 2:20
Record slowest time
Crossfit 8/3/19
Metcon (Time)
For time
1 Mile Run, directly into:
10 Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
10 Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
Crossfit 8/2/19
Squat Snatch (On the Minute x 5)
Squat Snatch Stamina
5 "Touch and Go" Squat Snatches
5 "Touch and Go" Squat Snatches
Metcon (Time)
5 rounds for time
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
10 Box Jump Overs (24/20)
FIRE 8/2/19
Metcon (Calories)
Row or run
2 x 2:00 mod
2 x 1:00 mod + 1:00 fast
Rest 1:00 between all intervals
2 x 1:00 mod + 1:00 fast
Rest 1:00 between all intervals
Record cals if you choose to row
Metcon (Time)
5 rounds for time
10/7 cal bike
10 ball slams
10 ball slams
Crossfit 8/1/19
Skill
Upside Down practice…pick from:
*Handstand Walks
*Handstand Holds
*Handstand Pushups
*Wallwalks
*Handstand Walks
*Handstand Holds
*Handstand Pushups
*Wallwalks
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
10 KB Swing (70/53)
5 HSPU
100m Run
**Alternate Rounds***
5 HSPU
100m Run
**Alternate Rounds***
FIRE 8/1/19
Skill
10:00 mobility or stretching or bench press
Bench Press (1 x 5)
10:00 to build to 5 RM
Metcon (Time)
Every 5:00 x 4 rounds
21/15 cal bike
15 t2b/hanging knee raises
9 db burpee box step overs
15 t2b/hanging knee raises
9 db burpee box step overs
FIRE 7/31/19
Metcon (Weight)
4 rounds for quality movement
8/arm half kneeling landmine press
10 dB bent over row
15 ghd hip ext (hold weight)
20 hollow rocks
10 dB bent over row
15 ghd hip ext (hold weight)
20 hollow rocks
Record landmine press weight
Metcon (Time)
4 rounds for time
400m run
15 lbs
10 dB push press
15 lbs
10 dB push press
Crossfit 7/31/19
Dead Stop Strict Press (Weight)
**You must come to a complete stop at the bottom of each rep. No rebound. This will significantly lower your working weights…build smart!!!**
Metcon (Time)
3 rounds for time
800 Meter Run
80 Double-Unders
21 Push Press (115/85)
80 Double-Unders
21 Push Press (115/85)
Even = :45 bike