CrossFit 4/22/19
Back Squat (Weight)
Metcon (Time)
5 rounds for time
15 Power Snatches (75/55)
21/15 Calorie Row
21/15 Calorie Row
FIRE 4/20/19
Metcon (Calories)
4 rounds
1:00 bike fast
15 yard arms only heavy sled pull
15 yard arms only heavy sled pull
Metcon (Time)
For time
30 thrusters
10 burpee c2b pull ups
30 hang cleans
10 burpee pull ups
30 push press
10 pull ups
10 burpee c2b pull ups
30 hang cleans
10 burpee pull ups
30 push press
10 pull ups
CrossFit 4/20/19
The 300 (Time)
25 pull ups
50 DL 135/95
50 push ups
50 box jumps 24/20"
50 floor wipers 135/95
50 clean and press 135/95 (can also be done with DB)
25 pull ups
50 DL 135/95
50 push ups
50 box jumps 24/20"
50 floor wipers 135/95
50 clean and press 135/95 (can also be done with DB)
25 pull ups
Crossfit 4/19/19
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
Build from last week
Metcon (Time)
For time
20 Power Snatches,
6 Ring Muscle-Ups
20 Power Clean and Jerks,
6 Ring Muscle-Ups
20 Thrusters,
6 Ring Muscle-Ups
6 Ring Muscle-Ups
20 Power Clean and Jerks,
6 Ring Muscle-Ups
20 Thrusters,
6 Ring Muscle-Ups
RX – 135/95
**Scale to 60% snatch 1rm**
M/U modification = 12 pull ups/12push ups
FIRE 4/19/19
Metcon (Calories)
10 rounds for cals
:20 bike fast
:40 bike easy
:40 bike easy
Metcon (Time)
Every 3:00 x 6
15/12 cal row
12 sit ups
12 push ups
12 sit ups
12 push ups
Record slowest round
FIRE 4/18/19
Metcon (4 Rounds for reps)
4 rounds for cals
1:00 ski erg
1:00 bike
1:00 row
1:00 rest
1:00 bike
1:00 row
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap
2 x 20 yard sprint
15 ball slams
3 wall walks
15 ball slams
3 wall walks
Crossfit 4/18/19
Skill
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Crossfit 4/17/19
Front Squat (6 x 1)
– 5 Second Negative
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel
– 3 Second Pause in Bottom
– 3 Second Pause at Parallel
**Keep weights lighter here to focus on perfect form during longer negative/hold**
Metcon (Time)
3 rounds for time
10 Front Squats (155/110)
15 Chest to Bar Pull-Ups
50 Double-Unders
15 Chest to Bar Pull-Ups
50 Double-Unders
FIRE 4/17/19
Metcon
Every 3:00 x 5 rounds
200m run mod/fast
100m easy
100m sprint
100m easy
100m sprint
Metcon (AMRAP – Rounds and Reps)
15 min amrap
15/12 cal row
12 wall balls
9 pull ups
12 wall balls
9 pull ups
Crossfit 4/16/19
Metcon (AMRAP – Reps)
Handstand Pushup Conditioning
AMRAP 2: Strict HSPU
Rest 2:00
AMRAP 2: Kipping HSPU
Rest 2:00
AMRAP 1: Strict HSPU
Rest 1:00
AMRAP 1: Kipping HSPU
Rest 2:00
AMRAP 2: Kipping HSPU
Rest 2:00
AMRAP 1: Strict HSPU
Rest 1:00
AMRAP 1: Kipping HSPU
**Score total reps**
Metcon (5 Rounds for reps)
5 rounds
1:00 – Max Burpee Box Jumps (24"/20")
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
3 Back Squats @ 85%
2 Back Squats @ 88%
1 Back Squat @ 91%
Rest 2:00 between sets
Record your heaviest successful squat completed