Crossfit 5/21/19
Power Clean (3 pause power clean for technique)
Metcon (Time)
For time
3 Rounds:
15 Power Cleans (95/65), 20 Pushups
15 Power Cleans (95/65), 20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders
Directly into 1 Round:
50 burpees
FIRE 5/20/19
Metcon
Every 2:00 for 5 rounds
15/12/9 cal row
3 wall walks
3 wall walks
Metcon (Time)
4 rounds for time
600/400m run
20 kbs
20 wall balls
20 kbs
20 wall balls
Crossfit 5/20/19
Back Squat (De-load week)
Tempo Back Squat
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
Metcon (Time)
4 rounds
400m Run
25 Kettlebell Swings (53/35)
25 Wallballs (20/14)
25 Kettlebell Swings (53/35)
25 Wallballs (20/14)
FIRE 5/18/19
Metcon (3 Rounds for reps)
3 rounds
3:00 row
2:00 bike
1:00 sit ups
2:00 bike
1:00 sit ups
2:00 rest between rounds
Metcon (Time)
3 rounds for time
10 burpees
20 db hang cleans
30 yard sled push heavy
400m run
20 db hang cleans
30 yard sled push heavy
400m run
Crossfit 5/18/19
Zachary Tellier (Time)
For time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
FIRE 5/17/19
1-Mile Run (Time)
Max Effort 1-Mile Run
5k Bike TT (Time)
Record your time
Metcon (4 Rounds for reps)
4 rounds
1:30 row fast
:30 rest
1:30 amrap of 10 wall balls + 10 burpees
:30 rest
:30 rest
1:30 amrap of 10 wall balls + 10 burpees
:30 rest
Crossfit 5/17/19
Deadlift (12 minutes to build to a heavy set of 8)
Metcon (Time)
2 rounds for time
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (20/14)
20 Barbell-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (20/14)
FIRE 5/16/19
Metcon (AMRAP – Reps)
For reps/cals/jumps
6 x :20 work :10 rest – Strict Press
Rest 2:00
6 x :20 work :10 rest – Row fast
Rest 2:00
6 x :20 work :10 rest – Singles or plate jumps
Rest 2:00
6 x :20 work :10 rest – Row fast
Rest 2:00
6 x :20 work :10 rest – Singles or plate jumps
Metcon (Time)
Every 3:00 x 5 round
400m run
15 sit ups
15 sit ups
Record slowest round
Crossfit 5/16/19
Metcon (Weight)
Barbell Cycling
On the minute x 6
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
Barbell Loading – 55% of 1RM
Metcon (Time)
Every 3:00 for 7 Sets
400 Meter Run
12 Toes to Bar
12 Toes to Bar
**Score SLOWEST round***
FIRE 5/15/19
Metcon (2 Rounds for reps)
2 rounds
2:00 bike moderate
4x :30 fast + :30 easy
4x :30 fast + :30 easy
1:00 rest between rounds
Metcon (Time)
For time
21 goblet squats
21 kbs
400m run
15 goblet squats
15 kbs
400m run
9 goblet squats
9 kbs
400m run
21 kbs
400m run
15 goblet squats
15 kbs
400m run
9 goblet squats
9 kbs
400m run
Pause #1 – Knee Level
Pause #2 – Jumping Position
Pause #3 – Receiving Position