Crossfit 9/4/18
Back Squat (All Sets completed “On the 3:00” (+2% from last))
Metcon (AMRAP – Rounds and Reps)
13 min amrap
60 Hang Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
Crossfit 9/3/18
Metcon (Time)
For time with a partner
800m run
100 double unders
90 KB Swings 53/35
70 Wall balls 20/14
60 Medball sit ups 20/14
50 Cal row
40 Box jumps 24/20
30 Hang snatch 95/65
20 Burpee pull ups
10 Front Squat 115/80
800m run
100 double unders
90 KB Swings 53/35
70 Wall balls 20/14
60 Medball sit ups 20/14
50 Cal row
40 Box jumps 24/20
30 Hang snatch 95/65
20 Burpee pull ups
10 Front Squat 115/80
800m run
All reps are split evenly.
Run and medball sit ups are the only movements done together. Medball sit ups will be done over a box
Crossfit 9/1/18
Metcon (Time)
In teams of 3 For Time
30 Minute Cap
30 Minute Cap
400 Meter Plate Run (45/55)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/55)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/55)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/55)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Plate Run (45/55)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
**Runs are completed together. Only one person carries a plate. Alternate as needed**
FIRE 9/1/18
Metcon (Calories)
5 rounds of bike
:30 moderate + :30 fast
1:00 rest
1:00 rest
Score is total cals
Metcon (AMRAP – Rounds and Reps)
12 min amrap
20/15 cal row
10 goblet squats
15 kb swings
20 holow rocks or v ups
10 goblet squats
15 kb swings
20 holow rocks or v ups
FIRE 8/31/18
Metcon (Time)
10 min emom
100m sprint
Score is slowest time
Metcon (AMRAP – Rounds and Reps)
10 min amrap
6 pull ups (jumping pull ups)
9 burpees
12 ball slams/lifts
9 burpees
12 ball slams/lifts
Goal is 5+ rounds
Crossfit 8/31/18
3-Position Squat Snatch + Snatch Balance (5 sets @ 65%)
P1 – High Hang (pockets)
P2 – Hang (knee)
P3 – Floor
P2 – Hang (knee)
P3 – Floor
Metcon (AMRAP – Rounds and Reps)
12 min amrap
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
9 Power Snatches (115/80)
6 Bar Muscle-ups
Goal – 4+
Crossfit 8/30/18
Front Squat (3 x 5)
Progressive
Metcon (Time)
5 rounds for time
50 Double Unders
20 push-ups
200m run
20 push-ups
200m run
Goal – 13:00
Cap – 20:00
FIRE 8/30/18
Metcon (Distance)
Every 4 min for 4 rounds
2:00 row hard for meters
Score is total meters
Score is total meters
Metcon (2 Rounds for reps)
Every 2:00 for 12:00
2 shuttle sprints
10 push ups
20 sit ups
10 push ups
20 sit ups
Record slowest and fastest round
Crossfit 8/29/18
New Weightlifting (Every 2 mins for 5 sets)
Clean Complex
3 Hang Squat Cleans + 1 Split Jerk
Record heaviest successful complex
Building in Weight
Record heaviest successful complex
Building in Weight
Metcon (AMRAP – Rounds and Reps)
18 min arap
12/9 Cal Row
15 Wallballs (20/14)
12 Alt Hang Dumbbell Snatches (50/35)
9 Toes to Bar
15 Wallballs (20/14)
12 Alt Hang Dumbbell Snatches (50/35)
9 Toes to Bar
Goal – 6+
FIRE 8/29/18
Metcon (Calories)
10 min emom
Odd = :30 bike fast
Even = :30 box push
Even = :30 box push
Record total cals
Metcon (AMRAP – Rounds and Reps)
15 min amrap
400m run or row
20 wall balls
10 t2b or knees to chest
20 wall balls
10 t2b or knees to chest
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%