Crossfit 4/10/19
Push Press (4 x 6)
Metcon (AMRAP – Rounds and Reps)
18 min amrap
FIRE 4/9/19
Metcon (Calories)
5 rounds for calories
:45 bike, nasal breathing only
:45 bike fast
:30 rest
:45 bike fast
:30 rest
Metcon (4 Rounds for reps)
4 rounds x 4:00 amrap
250m run
12 hang power cleans
9 burpee step ups
12 hang power cleans
9 burpee step ups
Rest 2:00 between amraps
Run is worth 2 reps, one out and one in
Crossfit 4/9/19
Strict Handstand Push-ups (AMRAP – Reps)
1 Attempt for Max Reps
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee BJO (24"/20")
21 Power Cleans (135/95)
15 Burpee BJO (24"/20")
—rest 4:00—
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee BJO (24"/20")
21 Power Cleans (115/80)
15 Burpee BJO (24"/20")
—rest 4:00—
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee BJO (24"/20")
21 Power Cleans (95/65)
15 Burpee BJO (24"/20")
FIRE 4/8/19
Metcon (Time)
4 rounds for time
25 air squats
400m run
400m run
Metcon (AMRAP – Rounds and Reps)
12:00 amrap
8 pull ups
10 alt hang db snatch
12/10 cal bike
10 alt hang db snatch
12/10 cal bike
Crossfit 4/8/19
Back Squat (Weight)
6 reps @ 65%
3 reps @ 70%
6 reps @ 65 %
3 reps @ 75%
6 reps @ 65%
3 reps @ 80%
3 reps @ 70%
6 reps @ 65 %
3 reps @ 75%
6 reps @ 65%
3 reps @ 80%
Rest 2 min between each set
Record your 80% or highest successful set
Metcon (Time)
5 rounds for time
3 muscle ups
6 power snatch (135/95)
9 t2b
200m run
6 power snatch (135/95)
9 t2b
200m run
Sub 10 pull ups + 10 dips
FIRE 4/6/19
Metcon (Calories)
5 rounds
1:00 bike fast
1:00 row or run easy
1:00 rest
1:00 row or run easy
1:00 rest
Score is total cals on bike
Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds
400m run
21 rkbs
12 pull ups
21 rkbs
12 pull ups
Crossfit 4/6/19
Metcon (Time)
In teams of three
2 Rounds (30 Minute Time Cap)
2 Rounds (30 Minute Time Cap)
200 Meter Run (together)
100 Power Snatches (75/55)
200 Meter Run (together)
100 Box Jump Overs (24/20)
200 Meter Run (together)
100 Thrusters (75/55)
100 Power Snatches (75/55)
200 Meter Run (together)
100 Box Jump Overs (24/20)
200 Meter Run (together)
100 Thrusters (75/55)
Crossfit 4/5/19
Metcon (Weight)
Push Press + Push Jerk complex
5 sets of 2+2
**Build from 60%**
**Build from 60%**
Push Press (Weight)
Push Jerk (Weight)
Macho Mile (Time)
4 rounds
400 Meter Run
3 Rounds of "Macho Man" (135/95)
3 Rounds of "Macho Man" (135/95)
**1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks
FIRE 4/5/19
Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds
500m row fast
Record splits for each round
Metcon (AMRAP – Rounds and Reps)
15 min amrap
250m run
15 ball slams
10 tb or hanging knee raises
15 ball slams
10 tb or hanging knee raises
Crossfit 4/4/19
Metcon (Weight)
10-1
Bench Press 165/105
Strict pull ups
Strict pull ups
**20 min cap**
**Scale back pullups as needed (i.e. do 2 pullups each round instead of 10 to 1)
Metcon (AMRAP – Reps)
Alternating On the Minute x 25 (5 Rounds)
Minute 1: 15 GHD (sub med ball sit ups)
Minute 2: 12/10 Cal Bike
Minute 3: 60 Double Unders
Minute 4: 10 Front Rack Lunge (115/75)
Minute 5: –Rest–
Minute 2: 12/10 Cal Bike
Minute 3: 60 Double Unders
Minute 4: 10 Front Rack Lunge (115/75)
Minute 5: –Rest–
45 Air Squats
15 Burpees
10 Push Jerks (155/105)