CrossFit 10/14/19
Front Squat ( Pausing Front Squat On the 1:30 x 6)
Metcon (Time)
7 rounds for time
7 Toes to Bar
7 Front Squats 135/95
200 Meter Run
7 Front Squats 135/95
200 Meter Run
CrossFit 10/12/19
Metcon (AMRAP – Reps)
10 min amrap
1 Mile Run
Max Clean and Jerks (135/95)
Max Clean and Jerks (135/95)
Reat 3 min
Metcon (AMRAP – Reps)
7 min amrap
800 Meter Run
Max Power Snatches (115/85)
Max Power Snatches (115/85)
-Rest 3 Minutes-
Metcon (AMRAP – Reps)
4 min amrap
400 Meter Run
Max Thrusters (95/65)
Max Thrusters (95/65)
Saturday 10/12/19
Metcon (Time)
Every 2 min x 5 rounds
10 kB sumo dl high pull
200 m run
200 m run
Metcon (Time)
For time
1200/1000m row
Every 1:30 starting at zero 5 dB thrusters
Every 1:30 starting at zero 5 dB thrusters
Metcon (Time)
For time
1200/1000m row
Every 3:00 starting at zero 3 devils press
Every 3:00 starting at zero 3 devils press
Crossfit 10/11/19
Metcon (AMRAP – Reps)
On the Minute x 10
8 Barbell-Facing Burpees
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alt DB Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups
50 Wallballs (20/14)
40 Calorie Row
30 Alt DB Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups
**Split work as needed*
Crossfit 10/10/19
Front Squat (On the 1:30 x 6)
1 Pausing Front Squat
1 Front Squat
1 Front Squat
Metcon (Time)
For time
400m Run
25 GHD
400m Run
25 Med Ball Sit-ups
400m Run
25 V-ups
400m Run
25 AbMat Sit-ups
25 GHD
400m Run
25 Med Ball Sit-ups
400m Run
25 V-ups
400m Run
25 AbMat Sit-ups
Crossfit 10/10/19
Crossfit 10/9/19
Metcon (Weight)
Capacity Builder
On the 3 Minutes x 3 rounds
On the 3 Minutes x 3 rounds
7-5-3
Back Squat
Push Jerk
Thruster
Back Squat
Push Jerk
Thruster
Barbell: 50% of 1RM C&J
Metcon (Time)
5 rounds for time
200 Meter Run
15/12 Calorie Assault Bike
12 Handstand Push-ups
15/12 Calorie Assault Bike
12 Handstand Push-ups
CrossFit 10/8/19
Power Clean (On the 1:30 x 6 Sets)
1 Clean Pull
1 Power Clean
1 Low Hang Power Clean
1 Power Clean
1 Low Hang Power Clean
Metcon (3 Rounds for reps)
3 rounds
4 Min Amrap
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row
–rest 4:00–
15 Burpee Box Jump Overs (24"/20")
21 Power Cleans
27/21 Calorie Row
–rest 4:00–
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
FIRE 10/8/19
Crossfit 10/7/19
Metcon (5 Rounds for reps)
Capacity builder
5 rounds not for time
5 rounds not for time
50 Unbroken Double-Unders
Max Unbroken Ring Muscle-ups
Max Unbroken Ring Muscle-ups
***Increasing Dubs from last week – try to increase muscle-ups each round as well***
Metcon (Time)
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-Ups
Chest to Bar Pull-Ups
Cap – 9:00
***As soon as you complete the workout (or at the 9:00 cap) until 12:00, continue building to 1rm Snatch (squat or power)***
Snatch (Weight)
Squat Snatch (Weight)
1 Front Squat
Build to a moderate, but not a max effort