CrossFit 4/27/19
Metcon (AMRAP – Rounds and Reps)
30 min amrap with a partner
FIRE 4/26/19
Metcon (Calories)
Every 2:30 x 6 rounds
1:00 bike mod
:30 standing fast
:15 sprint
:30 standing fast
:15 sprint
Metcon (Time)
3 rounds for time
24/17 cal row
21 wall balls
18 alt hang db snatches
15 lateral burpees over rower
21 wall balls
18 alt hang db snatches
15 lateral burpees over rower
Crossfit 4/26/19
Push Press (4 x 6)
Metcon (Time)
3 rounds for time
24/17 Calorie Row
21 Wallballs
18 Alternating Hang Dumbbell Snatches
15 Lateral Burpees over Rower
21 Wallballs
18 Alternating Hang Dumbbell Snatches
15 Lateral Burpees over Rower
Rx Wallball – 20/14
Rx Dumbbell – 50/35
FIRE 4/25/19
Metcon
10 min emom
Odd = 30 yard heavy sled push
Even = 10 c2b/pull ups
Even = 10 c2b/pull ups
Metcon (Time)
Every 4 min x 4 rounds
30 sit ups
20/15 cal row
15 rkbs
20/15 cal row
15 rkbs
Record slowest round
Crossfit 4/25/19
Bench Press (4 Sets of 6 Reps of tempo barbell bench press)
Building to a "heavy" set.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
Metcon (3 Rounds for reps)
3 rounds for reps
1:00 Thrusters (95/65#)
1:00 Hang Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
1:00 Hang Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
*Rest 1:00 Between Rounds
Crossfit 4/24/19
Deadlift ( On the 2:00 x 6 Sets)
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme
Record heaviest successful set
Metcon (AMRAP – Rounds and Reps)
18 min amrap
200m run
15 Push Press
15 Dead Lift
15 Front Squat
15 Push Press
15 Dead Lift
15 Front Squat
Rx – 95/65
FIRE 4/24/19
Metcon (AMRAP – Reps)
10 min emom
Odd = 15/12 cal row
Even = 3 wall climbs
Even = 3 wall climbs
Metcon (AMRAP – Rounds and Reps)
18 min emrap
21/15 cal bike
15 db push press
12 db hang cleans
9 db goblet squats
15 db push press
12 db hang cleans
9 db goblet squats
Crossfit 4/23/19
Metcon (Time)
With a running clock
On the 0:00… Part #1:
30 Clean and Jerks (135/95)
30 Clean and Jerks (135/95)
On the 10:00…Part #2:
30 Kipping HSPU
20 Bar Muscle-Ups
On the 20:00…Part #3:
1 Mile Run
Track all three completion times and record them in your notes. Score for the day is the sum of the three. Every second counts.
Skill
FIRE 4/23/19
Metcon
2 X 400m rest 1:00 between
1 x 800m run rest 2:00 between
2 x 400m run rest 1:00 between
Record your fastest times with the splits in your notes
400m Run (Time)
Max Effort 400m Run
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
5 rounds for time
15 ball slams
15/12 cal bike
15/12 cal bike
FIRE 4/22/19
Metcon
Row for quality
3 x 1:30 row fast + :30 row easy
Rest 1:00
Then
3 x 1:00 fast + :30 easy
Rest 1:00
Then
3 x 1:00 fast + :30 easy
Metcon (Time)
For time
30 pull ups
400m run
30 burpees over bar
400m run
30
Hang cleans
400m run
400m run
30 burpees over bar
400m run
30
Hang cleans
400m run
Sub 2:00 bike for run if you can’t run
Pull ups can be assisted
20 OHS 75/55
20 SDHP 75/55
20 squat cleans 75/55
20 T2b
20 walking lunges with DB
20 burpees
250m run
Alternating with a partner. Runs are together