FIRE 6/19/19
Metcon (Calories)
4 rounds
Metcon (Time)
4 rounds for time
400/300m run
12 thrusters
9 pull ups or jumping pull ups
12 thrusters
9 pull ups or jumping pull ups
choose a weight on the thrusters that is challenging
run should be done around 1:30-1:45
Crossfit 6/18/19
Deadlift (6 x 2)
Deficit – 3"
**Stand on 45# plates**
**Stand on 45# plates**
Metcon (Time)
3 rounds for time
500 Meter Row
12 Burpees
21 Box Jumps (24″/20″)
12 Burpees
21 Box Jumps (24″/20″)
FIRE 6/18/19
Metcon
4 rounds for quality
5/ leg single leg RDL with kb or db
10 step ups
10 db curl to press
20 hollow rocks
10 step ups
10 db curl to press
20 hollow rocks
Metcon (Time)
3 rounds for time
500m row
12 burpees
21 box jumps or step ups
12 burpees
21 box jumps or step ups
FIRE 6/17/19
Metcon (Calories)
10 min emom
Odd= 2 rounds of:
:15 bike fast
:15 bike easy
Even = 10/8/6 renegade row with push up.
:15 bike fast
:15 bike easy
Even = 10/8/6 renegade row with push up.
Metcon (AMRAP – Rounds and Reps)
9 min amrap
10 dB hang squat cleans
30 DU or 2 x 30
Yard shuttle run
30 DU or 2 x 30
Yard shuttle run
CrossFit 6/17/19
Back Squat (On the min x 9)
1 Pausing Back Squat
1 Back Squat
1 Back Squat
Metcon (AMRAP – Rounds and Reps)
9 min amrap
10 Hang Squat Snatches (75/55)
30 Double-Unders
30 Double-Unders
FIRE 6/15/19
Metcon
Run
100m run mod
200m run fast
100m run easy
:30 rest
200m run fast
100m run easy
:30 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap with a partner
Alternating rounds of :
9/6 cal bike
12 jumping lunges (squats)
6 burpees
9/6 cal bike
12 jumping lunges (squats)
6 burpees
Crossfit 6/15/19
Metcon (Time)
Teams of 3, with a 25:00 Time Cap
200/140 Calorie Assault Bike
… Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*
Round 1 Barbell – 95/65
Round 2 Barbell – 115/85
Round 3 Barbell – 135/95
FIRE 6/14/19
Metcon (Weight)
4 rounds
15 yard sled pull heavy
15 yard sled push heavy
400/300m run
15 yard sled push heavy
400/300m run
Score is sled weight
Metcon (Time)
3 rounds for time
20 push press
20 kbs + goblet squats
20/15 cal row
20 kbs + goblet squats
20/15 cal row
Crossfit 6/14/19
Bench Press (5×5 (building from 70%))
Followed by
Front Rack Lunge
5×10 (heavy as possible)
Front Rack Lunge
5×10 (heavy as possible)
—superset lunges and bench—
Metcon (Time)
For time
25 Kipping Handstand Push-ups
10 Ring Muscle-ups
10 Rounds of Macho Man (155/110)
10 Ring Muscle-ups
10 Rounds of Macho Man (155/110)
Goal – 15:00
Cap – 25:00
**MachoMan:
3 Power Clean
3 Front Squat
3 Jerk
FIRE 6/13/19
Metcon
Strength circuit
4 rounds rotating each minute
Min 1 = :30 battle ropes
Min 2 = 15/10 ghd sit ups
Min 3 = 12 dB lying tri extensions
Min 4 = 10 barbell curls
Min 1 = :30 battle ropes
Min 2 = 15/10 ghd sit ups
Min 3 = 12 dB lying tri extensions
Min 4 = 10 barbell curls
Metcon (Time)
Every 3:00 x 5 rounds
250m run or row
12 step ups or jumps
8 pull ups
12 step ups or jumps
8 pull ups
:30 bike standing fast
:30 bike sprint
:30 rest