Crossfit 2/9/19
Metcon (AMRAP – Rounds and Reps)
24 min amrap with a partner
FIRE 2/8/19
Metcon (6 Rounds for reps)
6 rounds
:20 ski erg, :10 rest
:20 plate jumps, :10 rest
:20 pop squats, :10 rest
:20 burpees to plate, :10 rest
:20 plate jumps, :10 rest
:20 pop squats, :10 rest
:20 burpees to plate, :10 rest
Score is total reps each round
Metcon (Time)
For time
60/40 cal bike buy in
Then
4 ROUNDS
20 lunges
15 jumping pull ups
10 hang clean & jerk/press
Then
4 ROUNDS
20 lunges
15 jumping pull ups
10 hang clean & jerk/press
Crossfit 2/8/19
Shoulder Press (5 x 5)
build from 70%
Metcon (AMRAP – Rounds and Reps)
20 min amrap
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups
FIRE 2/7/19
Metcon (4 Rounds for reps)
4 rounds
1:00 bike fast
:30 bike easy
:45 bike fast
:30 bike easy
:30 bike fast
:45 rest
:30 bike easy
:45 bike fast
:30 bike easy
:30 bike fast
:45 rest
Metcon (Time)
5 rounds for time
15 cal row
15 yard plate push
15 t2b/knee raises
15 yard plate push
15 yard plate push
15 t2b/knee raises
15 yard plate push
Crossfit 2/7/19
Skill
15 min of skill work or mobility
This would be a great time to work on your core work if you are partaking in February’s core challenge
This would be a great time to work on your core work if you are partaking in February’s core challenge
5k Row (Time)
Max Effort 5k Row
FIRE 2/6/19
Crossfit 2/6/19
Back Squat (5 x 2)
7 Second Negative, 3 Second Pause in Bottom
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Front Squats (115/75)
30 Double Unders After Each Round
30 Double Unders After Each Round
Crossfit 2/5/19
Metcon
Mid line conditioning
2 rounds
2 rounds
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
For quality, no measure
Metcon (AMRAP – Rounds and Reps)
16 min amrap
30 HangDumbbell Snatch (50/35)
250m Run
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
250m Run
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
FIRE 2/5/19
Metcon (5 Rounds for reps)
5 rounds
1:00 row fast
:30 rest
:30 hollow rock
:30 rounded bear hold
:30 rest
:30 rest
:30 hollow rock
:30 rounded bear hold
:30 rest
Score is cals
Metcon (AMRAP – Rounds and Reps)
16 min amrap
14/12 bike
12 v-ups
10 box jumps or step ups
8/6 renegade row with push up
12 v-ups
10 box jumps or step ups
8/6 renegade row with push up
FIRE 2/4/19
Metcon
12 min emom
Odd = 30 yard heavy sled push
Even = 3 shuttle runs
Even = 3 shuttle runs
Metcon (Time)
Every 3 min for 5 rounds
15/12 cal row
12 thrusters
9 pull ups/ring or bar rows
12 thrusters
9 pull ups/ring or bar rows
Score slowest round
6 OHS
9 Push-ups
12 KB Swing (53/35)
**Alternate every round**