CrossFit 6/1/19
Metcon (Time)
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
FIRE 5/31/19
Metcon
4 rounds for quality
Metcon (Time)
Every 2:30 x 6
10/8 cal bike
10 kb swiings
30 yard heavy sled push
10 kb swiings
30 yard heavy sled push
Crossfit 5/31/19
Deadlift (Weight)
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy single
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy single
After each set, 5 Strict HSPU
Metcon (Time)
For time
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 185/135
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 185/135
FIRE 5/30/19
Metcon
3 rounds
100m run moderate
200m run fast
100m run easy
250m run faster
200m run fast
100m run easy
250m run faster
Rest 1:30 between rounds
Metcon (4 Rounds for reps)
4 rounds
1:30 bike
:30 rest
1:30 amrap of 30 du or plate jumps + 10 db press
:30 rest
:30 rest
1:30 amrap of 30 du or plate jumps + 10 db press
:30 rest
Crossfit 5/30/19
Front Squat (5 x 2)
Pausing front squat
3s pause in the bottom of each rep
3s pause in the bottom of each rep
Metcon (Time)
3 rounds for time
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
15 Lateral Barbell Burpees
FIRE 5/29/19
Metcon
10:00 emom
Odd = 15 yard sled pull backwards + 15 yard sled push forward
Even = 3 wall climbs
Even = 3 wall climbs
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250/200m run or row
10 medball cleans
10 burpees
10 medball cleans
10 burpees
Crossfit 5/29/19
Romwod/Mobility
Metcon (Time)
For time
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to Bar
400m Run, 21 CTB Pull-Ups
400m Run, 5 Ring Muscle-Ups
400m Run, 10 Toes to bar
400m Run, 15 CTB Pull-Ups
400m Run, 15 Toes to Bar
400m Run, 21 CTB Pull-Ups
400m Run, 5 Ring Muscle-Ups
400m Run, 10 Toes to bar
400m Run, 15 CTB Pull-Ups
FIRE 5/28/19
Metcon (Calories)
Bike
2:00 bike moderate
1:00 rest
6 rounds of
:45 bike fast
:45 bike easy
Maintain fast pace
1:00 rest
6 rounds of
:45 bike fast
:45 bike easy
Maintain fast pace
Metcon (Time)
Every 3:00 for 5 rounds
15/12 cal row
15 sit ups
12 ball slams
15 sit ups
12 ball slams
Capped at 2:15
Crossfit 5/28/19
Back Squat (On the 2:00 x 6 Sets)
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Metcon (Time)
On the 5:00 x 5 rounds
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
20/15 Calorie Row
7 Power Snatches (115/85)
FIRE 5/27/19
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
10 single leg hip thrusts per leg
10 ghd sit ups
20/15 cal ski erg