Crossfit 2/21/19
Metcon (AMRAP – Reps)
Gymnastic Conditioning
Metcon (Time)
For time
21 – 15 – 9
Row Calories
Front Squats (95/65)
Row Calories
Front Squats (95/65)
15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)
12 – 9 – 6
Barbell Facing Burpees
Thrusters (95/65)
Crossfit 2/20/19
Deadlift (5 Supersets)
Heavy Deadlifts
5-4-3-2-1
5-4-3-2-1
After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap
60 Double Unders
30/21 Calorie Row
10 Push Jerks (165/110)
30/21 Calorie Row
10 Push Jerks (165/110)
FIRE 2/19/19
Metcon (Distance)
Every 4:00 for 4 rounds
2:00 row hard
2:00 run easy
2:00 run easy
Metcon (Time)
5 rounds for time
6 strict pull ups / 9 kipping
9 hang power cleans
12 push press
15 yard front rack lunge
9 hang power cleans
12 push press
15 yard front rack lunge
Crossfit 2/19/19
Back Squat (Weight)
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%
Metcon (AMRAP – Rounds and Reps)
18 min amrap
9 Power Cleans (135/95)
12 Handstand Push-ups
9 Front Squats (135/95)
12 Strict Pull-ups
12 Handstand Push-ups
9 Front Squats (135/95)
12 Strict Pull-ups
FIRE 2/20/19
Metcon
For quality
4:00 emom :30 bike fast
4:00 emom :30 battle ropes
4:00 emom 30 hollow rock or sit up
4:00 emom :30 battle ropes
4:00 emom 30 hollow rock or sit up
Metcon (Time)
Every 3:00 for 7 rounds
12/9 cal row
9 kbs
30 yard light sled push
9 kbs
30 yard light sled push
Record slowest round
Crossfit 2/18/19
Squat Snatch (On the Minute x 11)
Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%
Record your heaviest successful lift
Metcon (6 Rounds for reps)
On the 4:00 x 6 Rounds
12 Hang Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs
FIRE
Metcon (Calories)
Bike / Run
5 rounds
5 rounds
:45 bike mod
:45 bike fast
1:00 run moderate
:30 rest
:45 bike fast
1:00 run moderate
:30 rest
Metcon (Time)
Every 3:00 for 5 rounds
12 ball slams 35/25#
9 burpees
3 shuttle run
9 burpees
3 shuttle run
Score is slowest round
2/16/19
Metcon
4 rounds
3:00 row mod (1k pace)
2:00 bike mod/fast
1:00 run mod
1:00 rest
2:00 bike mod/fast
1:00 run mod
1:00 rest
Metcon (Time)
5 rounds for time
9 devils press w/db
12 db squats
15/12 cal bike
12 db squats
15/12 cal bike
Crossfit 2/16/19
Metcon (Time)
In teams of 3 for time
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
100/70 Calorie Assault Bike
2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
100/70 Calorie Assault Bike
1 Round:
30 Deadlifts (165/115)
30 Hang Power Cleans (165/115)
30 Push Jerks (165/115)
FIRE 2/15/19
Metcon (Calories)
10:00 emom
:30 bike fast
:30 rest
:30 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
50 du or 2 lap run
12 thrusters
15/12 cal row
12 t2b or knee raises
12 thrusters
15/12 cal row
12 t2b or knee raises
Thrusters are light. RX is 75/55. If you can’t get 4+ reps each set on t2b do knee raises
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike
Sub 2 pullups/dips per muscle-up
Sub 15 yd shuttle runs / cal bike (i.e. 2 cals is 15 yds down, 15 yds back)