Crossfit 7/12/19
Back Squat ( Stamina Squats x 4 rounds)
9 Back Squats @ 70% of 3RM Back Squat
Metcon (Time)
3 rounds for time
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Squat Clean Wallballs
20 Lateral Burpees Over Bag
10 Squat Clean Wallballs
Every wallball has to start from the floor and pass through the squat clean
FIRE 7/12/19
Metcon
10 min emom
Odd = 7/5 ball slams + 2 shuttle sprints
Even = :30 hollow rocks or mtn climbers w/ feet on sliders
Even = :30 hollow rocks or mtn climbers w/ feet on sliders
Metcon (Time)
Every x 6 rounds
15/12 cal row
9 squat clean wall balls
6 burpees to 6" target
9 squat clean wall balls
6 burpees to 6" target
FIRE 7/11/19
Metcon (Calories)
3 rounds
1:00 ski erg fast
1:00 row mod
1:00 run easy
1:00 rest
1:00 row mod
1:00 run easy
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250m row or run
15 sit ups
10 db strict press
15 sit ups
10 db strict press
Crossfit 7/11/19
Accessory
Turkish get ups
https://youtu.be/-_zTytmHM94
Metcon (Time)
Handstand Pushup Biathalon
For Time
500m Row, 27 Handstand Pushups
500m Row, 21 Handstand Pushups
500m Row, 15 Handstand Pushups
500m Row, 27 Handstand Pushups
500m Row, 21 Handstand Pushups
500m Row, 15 Handstand Pushups
***Each break in the handstand pushups requires a 100m penalty run***
FIRE 7/10/19
Metcon
Circuit – 4 rounds for quality
10 yard lateral band walk (each leg)
10 db lying tri extensions
10 db hammer curl
10 db lying tri extensions
10 db hammer curl
Metcon (Time)
Every 4:00 x 5 rounds
9 box jump overs
15 db front squats
15/12 cal bike
15 db front squats
15/12 cal bike
Crossfit 7/10/19
Metcon (Weight)
Barbell Cycling – Snatch
On the 2:30 x 5 Sets
On the 2:30 x 5 Sets
3-Position Power Snatch
3-Position Squat Snatch
3-Position Squat Snatch
Barbell load – 55% of 1RM Snatch
Complex = (6) repetitions:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)
Metcon (Time)
On the 4:00 x 5 Rounds
9 Box Jump Overs (30"/24")
15 Front Squats (95/65)
15/12 Calorie Assault Bike
15 Front Squats (95/65)
15/12 Calorie Assault Bike
FIRE 7/9/19
Metcon (Calories)
5 rounds of rowing
1:00 row mod
:30 easy
:30 sprint
1:00 rest
Score is total cals
:30 easy
:30 sprint
1:00 rest
Score is total cals
Metcon (Time)
For time
400m run, 21 kbs, 21 t2b/hanging knee raises
400m run, 15 kbs, 15 t2b
400m run, 9 kbs, 9 t2b
400m run, 15 kbs, 15 t2b
400m run, 9 kbs, 9 t2b
Crossfit 7/9/19
Accessory
Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)
-or-
1 Attempt for max pullups
1 Attempt for Max Reps (Kipping)
-or-
1 Attempt for max pullups
Muscle-ups (max reps, kipping)
Pull-ups (max reps, kipping )
Metcon (Time)
For time
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run
Barbell – 225/155
FIRE 7/8/19
Metcon (Time)
Every 1:30 x 8
5 burpees
100m sprint
100m sprint
Metcon (AMRAP – Rounds and Reps)
20 min amrap
3 Hang power cleans
6 push ups
9 squats
15/12 cal row
6 push ups
9 squats
15/12 cal row
CrossFit 7/8/19
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 60% of 3-Rep Back Squat on *both* lifts.
Front Squat (1 x 3 )
Back Squat (1 x 6 )
Metcon (Time)
For time
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell – 155/105