Crossfit 8/6/19
Metcon
Deload week
Metcon (Time)
For time
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row
3 Rounds of "Kelly"
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
CrossFit 8/5:19
Push Jerk (Every 2 Minutes x 5 Sets)
3 push jerks
Deload week
Deload week
Metcon (AMRAP – Rounds and Reps)
12 min amrap
21 kbs 53/35
14 kB reverse lunges 53/35
7 push jerks 165/115
14 kB reverse lunges 53/35
7 push jerks 165/115
FIRE 8/5/19
Metcon (Calories)
12 min emom
Odd = 8/6 renegade row
Even = :45 bike
Even = :45 bike
Metcon (AMRAP – Rounds and Reps)
12 min amrap
21 rkbs
14 reverse lunges with db
7 dB push jerks
14 reverse lunges with db
7 dB push jerks
Crossfit 8/3/19
Metcon (Time)
For time
1 Mile Run, directly into:
10 Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
10 Rounds:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees
FIRE 8/3/19
Metcon (50 Rounds for reps)
Every 3:00 x 5 rounds
1:00 bike fast + 250/200m run
Score is total cals
Score is total cals
Metcon (Time)
Every 3:00 x 5 rounds
15/12 cal row
10 db hang cleans & press/jerk
10 yard lunge with db’s in front rack or at sides
10 db hang cleans & press/jerk
10 yard lunge with db’s in front rack or at sides
Time cap for each round is 2:20
Record slowest time
FIRE 8/2/19
Metcon (Calories)
Row or run
2 x 2:00 mod
2 x 1:00 mod + 1:00 fast
Rest 1:00 between all intervals
2 x 1:00 mod + 1:00 fast
Rest 1:00 between all intervals
Record cals if you choose to row
Metcon (Time)
5 rounds for time
10/7 cal bike
10 ball slams
10 ball slams
Crossfit 8/2/19
Squat Snatch (On the Minute x 5)
Squat Snatch Stamina
5 "Touch and Go" Squat Snatches
5 "Touch and Go" Squat Snatches
Metcon (Time)
5 rounds for time
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
10 Box Jump Overs (24/20)
Crossfit 8/1/19
Skill
Upside Down practice…pick from:
*Handstand Walks
*Handstand Holds
*Handstand Pushups
*Wallwalks
*Handstand Walks
*Handstand Holds
*Handstand Pushups
*Wallwalks
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner
10 KB Swing (70/53)
5 HSPU
100m Run
**Alternate Rounds***
5 HSPU
100m Run
**Alternate Rounds***
FIRE 8/1/19
Skill
10:00 mobility or stretching or bench press
Bench Press (1 x 5)
10:00 to build to 5 RM
Metcon (Time)
Every 5:00 x 4 rounds
21/15 cal bike
15 t2b/hanging knee raises
9 db burpee box step overs
15 t2b/hanging knee raises
9 db burpee box step overs
Crossfit 7/31/19
Dead Stop Strict Press (Weight)
**You must come to a complete stop at the bottom of each rep. No rebound. This will significantly lower your working weights…build smart!!!**
Metcon (Time)
3 rounds for time
800 Meter Run
80 Double-Unders
21 Push Press (115/85)
80 Double-Unders
21 Push Press (115/85)
Movement 1 – HS Hold
Movement 2 – Hollow Rock/Hold