Crosfit 6/13/19
Accessory
CORE
Romwod/Mobility
Metcon (Time)
7 rounds on the 3:00
FIRE 6/12/19
Metcon (2 Rounds for reps)
Row
Row 2:00 without looking at monitor
Rest 2:00
4 x :30 mod, :30 fast, :30 easy
Rest 2:00
Row 2:00 fast without lookin at monitor
Rest 2:00
4 x :30 mod, :30 fast, :30 easy
Rest 2:00
Row 2:00 fast without lookin at monitor
Metcon (AMRAP – Rounds and Reps)
15 min amrap
400m run
12 thrusters
10 t2b or strict leg raises
12 thrusters
10 t2b or strict leg raises
Crossfit 6/12/19
Overhead Squat (5 sets)
1 Tempo Overhead Squat*
1 Overhead Squat
1 Overhead Squat
*Tempo – 5 seconds to find the bottom position. 2 second pause in bottom.
Crossfit 6/11/19
Power Clean (Clean Primer)
Clean Primer
5 Sets
1 Hang Clean High Pull
1 Low-Hang Power Clean
5 Sets
1 Hang Clean High Pull
1 Low-Hang Power Clean
… Followed by:
Power Clean (On the 1:30 x 5)
1 Hang Power Clean
1 Power Clean
1 Power Clean
Metcon (Time)
For time
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run
Rx – 155/105
FIRE 6/11/19
Metcon (Calories)
15 min emom
Min 1 = Max DU’s
Min 2 = bike fast
Min 3 = rest
Min 2 = bike fast
Min 3 = rest
Score is bike cals
Great time to practice doubles!
Metcon (Time)
Every 3:00 x 5 rounds
250m run
12 hang power cleans
9 burpees over bar
12 hang power cleans
9 burpees over bar
2:30 cap per round
Score is slowest round
FIRE 6/10/19
Metcon (Calories)
10 min emom
Odd = row fast
Even = 10/8/6…….dynamic push ups
Even = 10/8/6…….dynamic push ups
Metcon (AMRAP – Rounds and Reps)
12 min amrap
15 wall balls
15/12 cal bike
15 kbs
15/12 cal bike
15 kbs
Crossfit 6/10/19
Back Squat (On the 2:00 x 6 Sets)
On the 0:00… 3 Reps @ 79%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
On the 2:00… 1 Rep @ 89%
On the 4:00… 3 Reps @ 82%
On the 6:00… 1 Rep @ 92%
On the 8:00… 3 Reps @ 85%
On the 10:00… 1 Rep @ 95%
Metcon (Time)
For time
50/35 Cal Bike
40 Wallballs (30/20)
30 Dumbbell Power Snatches (70/53)
40 Wallballs (30/20)
50/35 Cal Row
40 Wallballs (30/20)
30 Dumbbell Power Snatches (70/53)
40 Wallballs (30/20)
50/35 Cal Row
FIRE 6/8/19
Metcon (Time)
Every 3 min x 5 rounds
1:00 row
250m run
250m run
Record slowest round
Metcon (Time)
Every 3 min x 5 rounds
1:00 bike
12 push press
10 t2b or v-ups
12 push press
10 t2b or v-ups
Record slowest round
Crossfit 6/8/19
Metcon (AMRAP – Reps)
Partner wod #1
In a 12:00 Window
Run 1 Mile together
Time Remaining, Max C&J (155/110)
Run 1 Mile together
Time Remaining, Max C&J (155/110)
Rest 3 min
Metcon (AMRAP – Reps)
Partner wod #2
In a 9:00 Window
Run 800 Meters together
Time Remaining, Max Snatches (135/95)
— Rest 3:00 —
Run 800 Meters together
Time Remaining, Max Snatches (135/95)
— Rest 3:00 —
Metcon (AMRAP – Reps)
Partner wod #3
In a 6:00 Window
Run 400 Meters together
Time Remaining, Max Thrusters (115/75)
Run 400 Meters together
Time Remaining, Max Thrusters (115/75)
FIRE 6/7/19
Metcon
10 min emom
Odd = max strict pull ups or 5 negatives
Even = 5 dips or dbstrict press
Even = 5 dips or dbstrict press
10 C2B
***Score Slowest Round***