FIRE 11/29/18
Metcon (Calories)
Rowing
Metcon
16 min emom
Rotating Between
Min 1 = 20 yard OH lunge
Min 2 = 30 DU or jumping jacks
Min 3 = 8/6 pull ups + 8/6 dips or push ups
Min 4 = Rest
Min 1 = 20 yard OH lunge
Min 2 = 30 DU or jumping jacks
Min 3 = 8/6 pull ups + 8/6 dips or push ups
Min 4 = Rest
Crossfit 11/29/18
Metcon (Weight)
10 to 1
Bench Press (165/105)
Strict Pull ups
Strict Pull ups
Metcon (Time)
3 rounds
10 Cal Bike
10 Burpees
10 Burpees
Goal – 4:00
Cap – 6:00
FIRE 11/28/18
Metcon
12 min emom
Odd = 15/12/9 cal bike
Even = :30 hollow rocks or tuck crunch
Even = :30 hollow rocks or tuck crunch
Metcon (Time)
Every 3 min for 5 rounds
15/12 cal row
12 wall balls
9 burpees over rower
12 wall balls
9 burpees over rower
Record slowest round
Crossfit 11/28/18
Metcon (Time)
On the 0:00…
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees
Front Squats (95/65)
Lateral Barbell Burpees
Metcon (Time)
On the 4:00
12-9-6:
Front Squats (115/80)
Burpee Box Jumps (24/20)
Front Squats (115/80)
Burpee Box Jumps (24/20)
Metcon (Time)
On the 8:00
9-6-3
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
Front Squats (135/95)
Burpee Box Jump Overs (24/20)
Metcon
Alternating On the Minute x 16
(4 Rounds)
(4 Rounds)
Minute 1: 15 Yard Front Rack Dumbbell Walking Lunge (50’s/30’s)
Minute 2: 9 Deadlifts (225/135) + 5 Dynamic Pushups
Minute 3: 60 Double Unders
Minute 4: Rest
Minute 2: 9 Deadlifts (225/135) + 5 Dynamic Pushups
Minute 3: 60 Double Unders
Minute 4: Rest
FIRE 11/27/18
Metcon
Every 3:00 for 6 rounds
1:00 of sprint sides, jog on the ends around b-ball court
:30 rest
:30 banded hip bridges
:30 plank hold
:30 sec rest
:30 rest
:30 banded hip bridges
:30 plank hold
:30 sec rest
Metcon (Time)
5 rounds for time
15/12 cal bike
12 hang db snatch
12/9 hrpu
12 hang db snatch
12/9 hrpu
Crossfit 11/27/18
Metcon (Weight)
Snatch Complex
10×1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.
Power Snatch (10 x 1)
Metcon (Time)
21-18-15-12-9
Row Calories (Same for Males & Females)
16 Hang Dumbbell Snatches (50/35)
16 Hang Dumbbell Snatches (50/35)
After Each Set:
200 Meter MedBall Run (20/14)
CrossFit 11/26/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts
Front Squat (6×3)
Back Squat (6×6)
Metcon (Time)
For time
25 Kipping Handstand Push-ups
10 Ring Muscle-ups
10 Rounds of Macho Man (155/110)
10 Ring Muscle-ups
10 Rounds of Macho Man (155/110)
Goal – 15:00
Cap – 25:00
**MachoMan:
3 Power Clean
3 Front Squat
3 Jerk
FIRE 11/26/18
Metcon (Calories)
10 min emom
:20 bike all out
Score is total cals
Metcon (Time)
For time
1k row
80 sit ups
60 kbs
40 push press
20 medball cleans
1k row
80 sit ups
60 kbs
40 push press
20 medball cleans
1k row
FIRE 11/24/18
Metcon
10 min emom
Sled push
Start at moderate weight (90/50/30)
Add 30/20# each minute for 5 rounds then drop 30/20# each minute back down
Metcon (Time)
5 rounds for time
400/300m run
15 ball slams
10 push press
15 ball slams
10 push press
Crossfit 11/24/18
Metcon (Time)
For time
800 Meter Run
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
21 Hang Power Snatches (95/65)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Hang Power Snatches (95/65)
15 Burpee Box Jumps (24/20)
200 Meter Run
9 Hang Power Snatches (95/65)
9 Burpee Box Jumps (24/20)
1:30 row fast
:30 rest
Rest 1:30
3 rounds
1:30 row fast
:30 rest