FIRE 7/31/19
Metcon (Weight)
4 rounds for quality movement
Metcon (Time)
4 rounds for time
400m run
15 lbs
10 dB push press
15 lbs
10 dB push press
Crossfit 7/30/169
Push Pull Combo (AMRAP – Reps)
12 min alternating emom
Odd – Dynamic Pushups
Even – C2B Pullups
This is our final week of this accessory combination.
I named this accessory and made it a bench mark so it will be easier to track through wodify.
I named this accessory and made it a bench mark so it will be easier to track through wodify.
Metcon (Time)
For time
50 Power Cleans (155/105)
*On the Minute – 5 Toes to Bar
*On the Minute – 5 Toes to Bar
Cap – 9:00
FIRE 7/30/19
Metcon (4 Rounds for reps)
Bike
4:00, 3:00, 2:00, 1:00
Rest 1:00 between rounds
Metcon (AMRAP – Rounds and Reps)
10 min amrap
15 sit ups
12 jumping pull ups
9 power cleans (can be hang)
12 jumping pull ups
9 power cleans (can be hang)
Crossfit 7/29/19
Metcon (Weight)
Stamina Squats
Alternating On the Minute x 12
(6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
(6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat on *both* lifts.
This is our final increase of 3% in this rep scheme.
Front Squat (6 x 3)
Back Squat (6 x 6)
Metcon (AMRAP – Reps)
3:00 amrap
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats (75/55)
21 Lateral Burpees over Rower
Max Overhead Squats (75/55)
Rest 3:00
Metcon (AMRAP – Reps)
3:00 amrap
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats (95/65)
18 Lateral Burpees over Rower
Max Overhead Squats (95/65)
Rest 3:00
Metcon (AMRAP – Reps)
3:00 amrap
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats (115/85)
15 Lateral Burpees over Rower
Max Overhead Squats (115/85)
Rest 3:00
FIRE 7/29/19
Metcon
12 min emom
Odd = 200m run
Even = 30/15 yard plate push
Even = 30/15 yard plate push
Metcon (4 Rounds for reps)
4 rounds x 3:00 amrap
15/12 cal row
15 wall balls
max burpees to plate
15 wall balls
max burpees to plate
Rest 2:00 between rounds
FIRE 7/27/19
Metcon (Weight)
Every 1:30 x 8 rounds
30 yard sled push, heavy (bw +)
Metcon (Time)
4 rounds for time
400m run
20 sit ups
15 db front squats
10 db push press or jerk
20 sit ups
15 db front squats
10 db push press or jerk
Crossfit 7/27/19
Metcon (Time)
For time in teams of 3
800m Team Medball Run (20/14)
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Medball Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Medball Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Medball Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Medball Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Medball Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Medball Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks
40:00 Time Cap
1st Round (60’s) 95/65
2nd Round (50’s) – 1115/75
3rd Round (40’s) – 135/95
4th Round (30’s) – 155/105
Crossfit 7/26/19
Squat Snatch (On the 2:00 x 7 Sets)
5 Strict HSPU
3 Ring Muscle-Ups
1 Squat Snatch
3 Ring Muscle-Ups
1 Squat Snatch
**Build from 70%**
Metcon (Time)
For time
8 Power Snatches (135/95)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/75)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (115/75)
8 Bar Facing Burpees
Directly into…
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
FIRE 7/26/19
Metcon
10 min emom
Odd = 15/12 cal row
Even = 3 wall climbs
Even = 3 wall climbs
Metcon (Time)
For time
2 rounds
8 hang squat cleans
8 bar facing burpees
Then
2 rounds
8 hang clean & jerks
8 lateral burpees over bar
Then
2 rounds
8 power cleans
8 burpees
8 hang squat cleans
8 bar facing burpees
Then
2 rounds
8 hang clean & jerks
8 lateral burpees over bar
Then
2 rounds
8 power cleans
8 burpees
Crossfit 7/25/19
Skill
Rope climbs
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
10 dB bent over row
15 ghd hip ext (hold weight)
20 hollow rocks
Record landmine press weight