CrossFit 10/23/19
CrossFit 10/22/19
Thruster (5 x 3 )
Metcon (AMRAP – Rounds and Reps)
18 min amrap
20 Thrusters (75/55) (40%)
15 Pullups
10 Pushups
200m Run
15 Pullups
10 Pushups
200m Run
FIRE 10/22/19
Metcon
4 rounds for quality
30 yard plate push
10 jumping pull ups with 3 sec negative
10 dips
20 banded hip bridges
20 banded knees out
10 jumping pull ups with 3 sec negative
10 dips
20 banded hip bridges
20 banded knees out
Metcon (AMRAP – Rounds and Reps)
18 min amrap
200m run
15 thrusters
10 push ups
5 pull ups
15 thrusters
10 push ups
5 pull ups
CrossFit 10/21/19
Front Squat (On the 1:30 x 6 )
Pause Front Squat + Front Squat
**increase from last week**
Metcon (Time)
3 rounds for time
15 Deadlifts (205/145)
20 Goblet Squats (53/35)
80 Double-Unders
20 Goblet Squats (53/35)
80 Double-Unders
Cap – 15
FIRE 10/19/19
Metcon (4 Rounds for reps)
4 rounds for cals
1:00 max cals on ski erg
30 yard heavy sled push
30 yard heavy sled push
Metcon (AMRAP – Reps)
12 min amrap
3 wall balls
3 sit ups
3 cal row
6 wall balls
6 sit ups
6 cal row
9 wall balls
9 sit ups
9 cal row
3 sit ups
3 cal row
6 wall balls
6 sit ups
6 cal row
9 wall balls
9 sit ups
9 cal row
Add 3 reps per round…..
CrossFit 10/19/19
Airforce (Time)
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 OHS
20 Front Squats
All bar work done with 95/65#
4 Burpees at the top of every min
Start with burpees
20 Sumo deadlift high pulls
20 Push jerks
20 OHS
20 Front Squats
All bar work done with 95/65#
4 Burpees at the top of every min
Start with burpees
CrossFit 10/18/19
CrossFit 10/17/19
Bench Press (Weight)
5 x 10
Metcon (Time)
5 rounds for time
400 Meter Run
30/24 Calorie Row
30 Wallballs (20/14)
30/24 Calorie Row
30 Wallballs (20/14)
FIRE 10/17/19
Metcon (Time)
Every 2:00 x 5 rounds
10 kB sumo dl high pull
200m run or row
200m run or row
Metcon (AMRAP – Reps)
5:00 emom x 4 rounds
Min 1 = 10 goblet squats
Min 2 = 15/12 cal row
Min 3 = 10 t2b or v-ups
Min 4 = 12/9 cal bike
Min 5 = Rest
Min 2 = 15/12 cal row
Min 3 = 10 t2b or v-ups
Min 4 = 12/9 cal bike
Min 5 = Rest
Crossfit 10/15/19
Deadlift (Tempo Deadlift 5 Sets of 1)
Tempo: 6 Seconds Up, 6 Seconds Down
Build to a moderate, and not to exceed 55%. Rest as needed between sets.
Build to a moderate, and not to exceed 55%. Rest as needed between sets.
Metcon (5 Rounds for reps)
5 Rounds of 1:30 AMRAP
25 Double Unders
6 Deadlifts (225/155)
25 Double Unders
Max HSPU in Time Remaining
Rest 30 Seconds Between Rounds.
6 Deadlifts (225/155)
25 Double Unders
Max HSPU in Time Remaining
Rest 30 Seconds Between Rounds.
Score HSPU Only
**Take the bar from the rack today**