FIRE 12/17/18
Metcon
Bike/Run
Metcon (4 Rounds for reps)
4 rounds
1:00 row fast
1:00 burpees
1:00 OH lunge
1:00 Rest
1:00 burpees
1:00 OH lunge
1:00 Rest
Crossfit 12/17/18
Metcon
Overhead squat/Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
Overhead Squat (1×2)
Snatch Balance (1×2)
High-Hang Snatch (1×2)
Squat Snatch (1×1)
Metcon (Time)
21-15-9
Alternating Dumbbell Hang Power Snatch (30/35)
Burpees
Burpees
FIRE 12/15/18
Metcon (AMRAP – Reps)
12 min emom
Odd = :40 max burpee pull ups
Even = heavy 30 yard sled push
Even = heavy 30 yard sled push
Metcon (Time)
With a partner
1 mile bike (switch every 400m)
40 Power Cleans (sub ball slams)
1 Mile row (switch every 400m)
80 Thrusters
1 mile run (20 laps, switch every lap)
40 push press
40 Power Cleans (sub ball slams)
1 Mile row (switch every 400m)
80 Thrusters
1 mile run (20 laps, switch every lap)
40 push press
Crossfit 12/15/18
FIRE 12/14/18
Metcon (Calories)
5 rounds of :45 bike fast
:15 rest
1:00 run fast
1:00 rest
:15 rest
1:00 run fast
1:00 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
7/5 pull ups
10/7 push ups
15 ghd or v-ups
20 wall balls
10/7 push ups
15 ghd or v-ups
20 wall balls
Crossfit 12/14/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 85% of 1RM Front Squat For Both Lifts
Front Squat (6×1)
Back Squat (6×3)
Metcon (Time)
3 rounds
5 Bar Muscle-ups
10 Kipping Handstand Push-ups
15 Medball Sit-ups
20 Wallballs (20/14)
10 Kipping Handstand Push-ups
15 Medball Sit-ups
20 Wallballs (20/14)
Crossfit 12/13/18
Skill
15 min skill work
Double unders
Hand stand hold/walk
Shoulder mobility
Double unders
Hand stand hold/walk
Shoulder mobility
Metcon (AMRAP – Reps)
5 Rounds
90 seconds work / 90 seconds rest
90 seconds work / 90 seconds rest
Round 1 – Pushups
Round 2 – Lunges
Round 3 – KB Swing
Round 4 – C2B Pullups
Round 5 – Burpees
Round 2 – Lunges
Round 3 – KB Swing
Round 4 – C2B Pullups
Round 5 – Burpees
For example, round 1 you will bike, and then complete as many pushups as possible in the remaining time.
Score total reps (do not count cals)
FIRE 12/13/18
Metcon
5 rounds not for time
30 yard backwards sled pull
10/leg weighted step ups
10 banded tricep ext. with 3" negative
10/leg weighted step ups
10 banded tricep ext. with 3" negative
Metcon (Time)
Every 3:00 for 6 rounds
1:00 row fast
8/6 burpees
2 x 30 yard shuttle run
Cap is 2:30
All out pace
Score is slowest round
8/6 burpees
2 x 30 yard shuttle run
Cap is 2:30
All out pace
Score is slowest round
FIRE 12/12/18
Metcon
4 rounds for quality
15 banded hip bridges w/DB on hips
10 DB curls w/ 3" negative
5 strict T2B or hanging knee raise
10 DB curls w/ 3" negative
5 strict T2B or hanging knee raise
Metcon (Time)
Every 1:30 for 8-10 rounds
9/6 cals on bike
9 jumping squats
12 sit ups
Score is slowest round
9/6 cals on bike
9 jumping squats
12 sit ups
Score is slowest round
Crossfit 12/12/18
Metcon (Weight)
Snatch Complex
5 Sets
Power Snatch + Hang Squat Snatch + Squat Snatch
Power Snatch + Hang Squat Snatch + Squat Snatch
Power Snatch (1×1)
Hang Snatch (1×1)
Snatch (1×1)
Metcon (5 Rounds for reps)
On the 4:00 x 5 rounds
9 Burpee Box Jump Overs (24/20)
15 OHS (95/65)
15/12 Calorie Row
15 OHS (95/65)
15/12 Calorie Row
1:00 bike fast
1:00 run mod/fast
1:00 rest