FIRE 6/12/18
Metcon (Calories)
10:00 emom
Metcon (AMRAP – Rounds and Reps)
12:00 amrap
30 yard bear crawl (can use sliders to raise the difficulty level)
15/12 cal row
15 sit ups
15/12 cal row
15 sit ups
FIRE 6/11/18
Metcon (Distance)
Row
2:00 fast without looking at monitor
Rest 2:00
Metcon (Distance)
4 rounds
:45 sec row mod
:30 fast
:45 easy
:30 fast
:45 easy
Rest 2 mins
Metcon (Distance)
Row
2:00 without looking at monitor
Compare distances
Metcon (Time)
Test
3 rounds for time
15 thrusters
15 bar facing burpees
15 thrusters
15 bar facing burpees
Crossfit 6/11/18
Squat Clean Thruster (1×1)
12 mins to build to a heavy single
Metcon (Time)
For time
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
FIRE 6/9/18
Metcon
Metcon (Calories)
5 Rounds for Total Cals of:
1:00 Row Fast
1:00 Run Easy
1:00 Rest
1:00 Row Fast
1:00 Run Easy
1:00 Rest
Metcon
Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds:
400m run or row
20 Walking Lunges
15/10 Hand Release Push Ups
400m run or row
20 Walking Lunges
15/10 Hand Release Push Ups
Add weight on Lunge if possible (25/15#). Sub steps ups to small box if you can’t lunge.
Crossfit 6/9/18
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
100 box jumps
75 Kettlebell swings
50 burpee pull ups
400m wallball carry
100 box jumps
75 Kettlebell swings
50 burpee pull ups
400m wallball carry
Crossfit 6/8/18
Metcon (Weight)
Alternating on the min x 12
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand
Deficit Handstand Push-ups (Max reps)
Metcon (AMRAP – Rounds and Reps)
25 min amrap in teams of 3
9/6 Calorie Assault Bike
6 Burpees to plate
100 Meter Plate Run (45/25)
Partners complete full round before switching.
6 Burpees to plate
100 Meter Plate Run (45/25)
Partners complete full round before switching.
Rounds should be ALL OUT SPRINTS. About 1:00 to 1:20 per round. That means goal should be 20+
Runs count for 2 reps. 1 out and 1 in
FIRE 6/8/18
Metcon (AMRAP – Rounds and Reps)
15 min amrap with a partner
Alternating rounds
9/6 cal bike
12 jumping lunges (squats)
6 burpees
9/6 cal bike
12 jumping lunges (squats)
6 burpees
Metcon
4 rounds for quality
16 hip bridges
8 kneeling land mine press, each arm
8 DB bent over rows
16 hip bridges
8 kneeling land mine press, each arm
8 DB bent over rows
Crossfit 6/7/18
3 Position Squat Clean Complex (on the 2:00 x 6 rounds)
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
Record heaviest successful complex completed
Metcon (Weight)
On the 2:00 x 7 rounds
36 Double Unders
9 Toes to Bar
3 Power Cleans
9 Toes to Bar
3 Power Cleans
Start cleans at 70ish% and build
Measure today is weight on clean…must be a completed round in 2 minutes…do not record if you only get 2 cleans or don’t finish in the alloted time.
FIRE 6/7/18
Metcon (4 Rounds for reps)
Every 5 mins for 4 rounds
400m run fast
Record all 4 times
Goal is 10 sec difference
Record all 4 times
Goal is 10 sec difference
400m Run (Time)
Max Effort 400m Run
Record fastest time here
Metcon (2 Rounds for reps)
Every 2 min for 6 rounds
10/8 ball lifts
30 yard plate push
10/8 t2b / knee ups
Record fastest and slowest time
30 yard plate push
10/8 t2b / knee ups
Record fastest and slowest time
Crossfit 6/6/18
Push Press (12 minutes to build to a heavy set of 5)
Metcon (Time)
3 rounds for time
30/21 Calorie Row
25 Wallballs (20/14)
20 Alt Dumbbell Snatch (50/35)
25 Wallballs (20/14)
20 Alt Dumbbell Snatch (50/35)
Goal – 12:00
Cap – 18:00
Even = 10/8 strict DB press