FIRE 7/24/18
Metcon
Run
Metcon (Time)
5 rounds for time
15/12/10 cal row
10 DB hang clean and press
(35#/20/10)
10 DB hang clean and press
(35#/20/10)
Crossfit 7/24/18
Power clean and jerk (Weight)
Hang Power Clean + Power Clean + Split Jerk
Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%
Record heaviest successful complex
Hang Power Clean (Weight)
Power Clean (Weight)
Split Jerk (Weight)
Metcon (Time)
5 rounds for time
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups
10 Chest to Bar Pull-ups
Goal – 7:00
Cap – 12:00
Crossfit 7/23/18
Back Squat (5 x 3)
Front Rack Lunge (3 x 12)
Reverse front rack
Metcon (AMRAP – Reps)
Tabata
Back Squat (45/35)
Double Unders
Double Unders
:20 sec back squat
:10 sec rest
:20 sec doubles
:10 sec rest
x8
FIRE 7/23/18
Metcon
12 min emom
:30 row fast
30 yard sled push, mod-heavy
30 yard sled push, mod-heavy
Metcon (5 Rounds for reps)
5 rounds for reps
:30 on
:30 rest
Rotating between
Bike fast, for cals V-ups
Reverse deficit lunges
Add weight on lunges if possible
:30 rest
Rotating between
Bike fast, for cals V-ups
Reverse deficit lunges
Add weight on lunges if possible
FIRE 7/20/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Metcon (4 Rounds for reps)
Every 4 mins
Run 400m fast
Scale to 2:00 run
Record all 4 splits
Scale to 2:00 run
Record all 4 splits
Metcon (2 Rounds for reps)
Every 3 mins for 4 rounds
15/12/10 cal row
10 power cleans
10 burpee step ups 20" or 16’"
Record fastest and slowest times
10 power cleans
10 burpee step ups 20" or 16’"
Record fastest and slowest times
Crossfit 7/20/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Squat Clean (On the Minute x 12 (3 Rounds))
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest
Record your heaviest successful lift
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
Metcon (AMRAP – Rounds and Reps)
4 min amrap
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Crossfit 7/19/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Skill
Rope Climb & Handstand Walk practice
Metcon (AMRAP – Rounds and Reps)
15 min amrap
1 Rope Climb
12 Push Press (95/65)
1 Rope Climb
100 Meter Plate Run (45/25)
12 Push Press (95/65)
1 Rope Climb
100 Meter Plate Run (45/25)
*Sub 3 strict pullups per rope climb
FIRE 7/19/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Metcon (AMRAP – Reps)
16 min emom
Min 1 = :45 max cal ski erg
Min 2 = :45 Max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Min 2 = :45 Max sit ups
Min 3 = :45 max cal bike
Min 4 = Rest
Score is total reps/cals
Metcon (Time)
4 Rounds
6 Bench press
15 banded hip bridges
10 db row, each arm
15 GHD sit ups
15 banded hip bridges
10 db row, each arm
15 GHD sit ups
Bench press = start at 60% and try to add weight each round.
DB row is with 1 hand and knee on bench. Controlled pull
FIRE 7/18/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Metcon
10 min emom
Min 1 = shuttle sprints
Min 2 = 30 double unders or plate jumps
No score. For quality
Min 2 = 30 double unders or plate jumps
No score. For quality
Metcon (AMRAP – Rounds and Reps)
20 min amrap
400m run
20 Wall balls
20/15 cal row
20/15 push ups
20 Wall balls
20/15 cal row
20/15 push ups
Crossfit 7/18/18
Saturday 7/21 all regular scheduled classes will be cancelled for our Rumble in the Jungle competition!
Power Snatch (on the min x 9)
1 Snatch Pull
1 Low Hang Power Snatch (below knee)
1 Low Hang Power Snatch (below knee)
Metcon (Time)
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
600m Run
1,500 Meter Row
100 Wallballs (20/14)
600m Run
Run 2 x 400m (2:00) fast with 1 min rest between
3:00 run easy, 1:00 rest
Run 2 x 250m (1:00) fast
1:00 rest between