Crossfit 4/20/18
Deadlift (10 minutes to build to a heavy set of 2)
Metcon (Time)
For time
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees
30 Deadlifts (225/155)
50 Barbell-Facing Burpees
FIRE 4/19/18
Metcon (AMRAP – Rounds and Reps)
Cardio
18 min amrap
21/15 cal row
18 jumping squats
15 sit ups
12 hrpu
21/15 cal row
18 jumping squats
15 sit ups
12 hrpu
Metcon
Floor
4 rounds
8/6 strict pull ups (switch grips each round)
8 landmine press each arm
10 db curls
12 weighted hip bridges
8/6 strict pull ups (switch grips each round)
8 landmine press each arm
10 db curls
12 weighted hip bridges
No score on this, make your work quality over speed
Crossfit 4/19/18
Metcon (6 Rounds for reps)
Accessory work
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups
Odd Minutes – 50 Double Unders
Even Minutes – Max Strict Handstand Push-ups
Modify Double Unders to number you can achieve in 50 Seconds or less.
Record HSPU per round
Metcon (AMRAP – Rounds and Reps)
16 min amrap
In teams of two
40 Medball Situps over a box
30 Synchro Push-ups
20 Alt Dumb Bell Snatch (70/53)
10 Bar Mu
FIRE 4/18/18
Metcon (Calories)
Cardio
5 rounds
1:00 row fast
1:00 run moderate
1:00 rest
1:00 row fast
1:00 run moderate
1:00 rest
Record total cals rowed combined from each round
Metcon (5 Rounds for reps)
10:00 emom
ODD = 14/10 cal bike
Even = :30 max medball cleans
ODD = 14/10 cal bike
Even = :30 max medball cleans
Record total medball cleans per round
Crossfit 4/18/18
Back Squat (Weight)
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Record your 2 reps @ 86% if they were successful
Metcon (7 Rounds for reps)
Alternating 14 min emom
Odd – 14/10 Cal Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)
Record medball clean reps per round
FIRE 4/17/18
Metcon (Calories)
Cardio
10:00 emom
:20 bike fast
:40 rest
:20 bike fast
:40 rest
Record total cals
Metcon (AMRAP – Rounds and Reps)
Floor
12 min amrap
1:00 run or row
15 kb swings
9 push press
1:00 run or row
15 kb swings
9 push press
Crossfit 4/17/18
Bench Press (12 mintues to build to heavy single)
Metcon (Time)
Buy In: 50/35 Calorie Assault Bike
Then, 3 Rounds:
60 Double-Unders
30 Wallballs
15 Deadlift (185/135)
60 Double-Unders
30 Wallballs
15 Deadlift (185/135)
Crossfit 4/16/18
Clean and Jerk (12 minutes to find 1 rep max)
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Metcon (6 Rounds for reps)
Alternating 12 min emom
Midline Conditioning
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar
Toes to Bar Window is from the 0:00-0:30
Score is total t2b per round
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar
Toes to Bar Window is from the 0:00-0:30
Score is total t2b per round
FIRE 4/16/18
Metcon (4 Rounds for reps)
Cardio
4 rounds on rower
1:30 moderate
:30 easy
1:00 fast
1:00 rest
1:30 moderate
:30 easy
1:00 fast
1:00 rest
record total cals for each round
Metcon
Floor
Every 4:00 for 4 rounds
1:00 bike fast
20 overhead walking lunges with a plate
15 v-ups
1:00 bike fast
20 overhead walking lunges with a plate
15 v-ups
Crossfit 4/14/18
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20"
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
3 Sets of 7 @ 80% of the above load
Score is heaviest successful set of 2