Crossfit 5/2/18
Hang Clean (Hang Squat Clean)
12 mins to build to a heavy single
Metcon (AMRAP – Reps)
8 min amrap
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round
Crossfit 5/1/18
Bar Muscle-ups (Every :30 (alternating) x14 (7 each))
3 Bar Muscle-Ups
3 Strict Handstand Push-ups
3 Strict Handstand Push-ups
Handstand Push-ups (Max reps)
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes
Metcon (AMRAP – Rounds and Reps)
5 min amrap
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Runs only happen once each AMRAP, at the start.
Crossfit 4/30/18
Back Squat (Weight)
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%
Rest 2:00 between sets.
Metcon (AMRAP – Rounds and Reps)
16 min amrap
30 Double Unders
15 Wallballs (20/14)
30 Double Undress
15 Kettlebell Swings (53/35)
15 Wallballs (20/14)
30 Double Undress
15 Kettlebell Swings (53/35)
Goal – 6 Rounds
FIRE 4/30/18
Metcon (Calories)
Cardio
Every 2:00 for 12:00
bike for :45 fast
Record total cals
bike for :45 fast
Record total cals
Metcon (AMRAP – Rounds and Reps)
Floor
15 min amrap
400/300m run
15 rkbs
15 wall balls
400/300m run
15 rkbs
15 wall balls
FIRE 5/1/18
Metcon
Cardio
400 m run easy
Rest 1 min
400m run moderate/fast
Rest 2:00
Rest 1 min
400m run moderate/fast
Rest 2:00
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Distance)
Floor
20 min emom
15/12/9 cal row
Even: 9/6 burpees over rower
15/12/9 cal row
Even: 9/6 burpees over rower
FIRE 4.28.18
Metcon
Metcon (Calories)
15:00 EMOM
Min 1: :30 Bike Fast
Min 2: 1:00 Run Mod/Fast
Min 3: Rest
Min 1: :30 Bike Fast
Min 2: 1:00 Run Mod/Fast
Min 3: Rest
Metcon
Metcon (Calories)
Every 3:00 for 5 rounds:
1:15 Row Moderate
15 sit ups
10 step ups
1:15 Row Moderate
15 sit ups
10 step ups
Crossfit 4/28/18
Metcon (Time)
3 Queens
10 rounds for time
3 Snatch 135/95
3 cleans &jerks 135/95
15 wall balls 20/14
3 Snatch 135/95
3 cleans &jerks 135/95
15 wall balls 20/14
FIRE 4/27/18
Metcon
Cardio
Every 2:00 for 16:00
(8 rounds)
200m run or row
(8 rounds)
200m run or row
Make rounds quality, goal is :45
No measure
Metcon (AMRAP – Rounds and Reps)
FLOOR
12 min amrap
30 yard sled push (90,70,50# on sled)
10 push presses
10 knee ups or t2b
30 yard sled push (90,70,50# on sled)
10 push presses
10 knee ups or t2b
Crossfit 4/27/18
Metcon (6 Rounds for reps)
12 min emom
Odd – C2B
Even – Dynamic Pushups
Even – Dynamic Pushups
Try to increase from last time
Metcon (Time)
3 rounds for time
400 Meter Run
21 Burpees
21 Burpees
Crossfit 4/26/18
Metcon (AMRAP – Reps)
12 min emom
Strict Handstand Pushups
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups
Record total HSPU
**REPEAT FROM LAST WEEK – TRY TO IMPROVE**
Modify Double Unders to number you can achieve in 50 Seconds or less.
Metcon (Time)
For time
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Cluster = Squat Clean Thruster
Scale to 65% of 1rm thruster