FIRE 7/18/19
Metcon (Calories)
Row
Metcon (AMRAP – Reps)
4 rounds for reps
1:00 thrusters
1:00 t2b or knee ups
1:00 hang db snatch
1:00 bike
2:00 rest
1:00 t2b or knee ups
1:00 hang db snatch
1:00 bike
2:00 rest
Crossfit 7/18/19
Back Squat (3 x 12 )
Stamina Squats @
70% of 3RM Back Squat
70% of 3RM Back Squat
Metcon (Time)
Part #1 (Starts @ 0:00)
3 Rounds
500 Meter Row
9 C2B
21 Wallballs
500 Meter Row
9 C2B
21 Wallballs
Metcon (Time)
Part #2 (Starts @ 15:00)
3 Rounds
400m Run
9 HSPU
21 Power Snatches (75/55)
400m Run
9 HSPU
21 Power Snatches (75/55)
FIRE 7/17/19
Metcon (Weight)
10 min emom
Odd = 2 shuttle sprints
Even = 14 reverse lunges (holding db’s, step back down off of a plate)
Even = 14 reverse lunges (holding db’s, step back down off of a plate)
Metcon (AMRAP – Reps)
5 rounds
:30 on, :30 off rotating between:
Bike
Mtn/ Climbers (use sliders if you can)
Ab mat sit ups
Bike
Mtn/ Climbers (use sliders if you can)
Ab mat sit ups
Crossfit 7/17/19
FIRE 7/16/19
Metcon
4 rounds for quality
10 banded hip bridges
10 banded knees ot
10 db bent over row
8 / arm half kneeling db press
10 banded knees ot
10 db bent over row
8 / arm half kneeling db press
Metcon (AMRAP – Rounds and Reps)
15 min amrap
400m run
4 strict pull ups or 8 kipping/jumping
8 devils press
4 strict pull ups or 8 kipping/jumping
8 devils press
Crossfit 7/16/19
Metcon (AMRAP – Reps)
12 min emom
Odd – Dynamic Pushups
Even – C2B
Even – C2B
**Try to increase reps from last time
**Score is your lowest round of each movement
Metcon (Time)
4 rounds for time
200 Meter Run
8 Bar Muscle-Ups
200 Meter Run
12 DB Power Snatches (70/50)
8 Bar Muscle-Ups
200 Meter Run
12 DB Power Snatches (70/50)
Crossfit 7/15/19
Metcon (Weight)
Stamina Squats
Alternating "On the Minute" x 12 (6 Rounds
Alternating "On the Minute" x 12 (6 Rounds
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Even Minutes – 6 Back Squats
Barbell – 63% of 3-Rep Back Squat on *both* lifts.
This is a 3% increase from last week
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Clean, 135# / 95#
Ring Dips
Sub push ups or dips on a box/bench
FIRE 7/15/19
Metcon (Calories)
Bike x 5 rounds
:30 mod
:30 fast
1:00 recovery run
1:00 rest
:30 fast
1:00 recovery run
1:00 rest
Metcon (Time)
21-15-9
DB hang squat cleans
Push ups
250m run after each round
Push ups
250m run after each round
FIRE 7/13/19
Metcon (Calories)
3 rounds
:45 bike mod + :15 fast
:30 bike mod + :30 bike fast
:15 bike mod + :45 bike fast
1:00 rest
:30 bike mod + :30 bike fast
:15 bike mod + :45 bike fast
1:00 rest
Metcon (Time)
Every 3:00 x 5 rounds
250/200m run
10 hang cleans
30 DU’s (sub 7 burpees)
10 hang cleans
30 DU’s (sub 7 burpees)
Score is slowest round
Crossfit 7/13/19
:30 easy
Then rest 2:00
Then 3 rounds
1:00 fast
:30 easy