FIRE 1/5/19
Metcon
10 min emom
5 ball slams + 2 x 30 yard sprint
Metcon (2 Rounds for reps)
Every 4 min for 5 rounds
400m run / 800m bike
20 lunges
20 sit ups with plate
20 lunges
20 sit ups with plate
Record slowest and fastest rounds
Crossfit 1/4/19
Metcon (Weight)
Squat snatch complex
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat
Metcon (Time)
For time
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)
FIRE 1/4/19
Metcon
12 min emom
Odd = 30 yard heavy sled push
Even = 15 GHD or 20 hollow rocks
Even = 15 GHD or 20 hollow rocks
Metcon (Time)
5 rounds for time
250m/3 lap run
15 kb swings
12 step ups
9/6 push ups
15 kb swings
12 step ups
9/6 push ups
FIRE 1/3/19
Metcon
4 rounds
10/8 pull ups
10 half kneeling rack and press
20 banded db hip bridges
20 banded dead bugs
10 half kneeling rack and press
20 banded db hip bridges
20 banded dead bugs
For quality
Metcon (AMRAP – Rounds and Reps)
15 min amrap
18/15 cal row
15 wall balls
12 hang db snatch
9 burpees over rower
15 wall balls
12 hang db snatch
9 burpees over rower
Crossfit 1/3/19
Skill
15 min of skill work
Metcon (Time)
3 rounds
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Crossfit 1/2/19
Metcon (Weight)
Squat clean complex
On the 90 Seconds x 5:
Power Clean + Hang Squat Clean + Squat Clean
Power Clean + Hang Squat Clean + Squat Clean
Power Clean (1×1)
Hang Clean (1×1)
Squat Clean (1×1)
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10/7 Calorie Assault Bike
9 Power Cleans (95/65)
9 Power Cleans (95/65)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10/7 Calorie Assault Bike
7 Hang squat cleans (115/80)
7 Hang squat cleans (115/80)
Rest 3 Minutes
Metcon (AMRAP – Rounds and Reps)
3 min amrap
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)
5 Squat Cleans (135/95)
FIRE 1/2/19
Metcon (Calories)
Row
5 rounds
:30 mod
:30 fast
1:00 easy/recovery
:30 rest
:30 mod
:30 fast
1:00 easy/recovery
:30 rest
Metcon (2 Rounds for reps)
Every 3 min for 7 rounds
10/7 cal bike
10 ball slams
10 t2b/knee raises
10 ball slams
10 t2b/knee raises
Score is slowest and fastest rounds
FIRE 1/1/19
Metcon (Time)
7/5 rounds
400m run
21 walking lunges
15 pull ups/jumping pull ups
9 burpees
21 walking lunges
15 pull ups/jumping pull ups
9 burpees
Crossfit 1/1/19
Back Squat (1×20)
**This is a one and done thing. Warm up to a weight that you plan on hitting, but only make 1 attempt. If you get half way through and it’s too light, stop there and add weight, but don’t do multiple sets of 20**
Metcon (AMRAP – Rounds and Reps)
12 min amrap
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
FIRE
Metcon (Calories)
5 rounds
:30 bike mod
:30 bike standing fast
1:00 run fast
1:00 rest
:30 bike standing fast
1:00 run fast
1:00 rest
Metcon (Time)
5 rounds for time
30 yard sled push (mod)
10 hang cleans
2 x 30 yard sprint
10 push press
30 yard sled push
10 low box jumps or step ups
10 hang cleans
2 x 30 yard sprint
10 push press
30 yard sled push
10 low box jumps or step ups