FIRE 7/1/19
Metcon (Weight)
12 min emom
Metcon (Time)
3 rounds for time
400m run
15 thrusters 75/55 or 65/45
10 pull ups
15 thrusters 75/55 or 65/45
10 pull ups
Crossfit 7/1/19
Front Squat (5 sets)
1 Tempo Pausing Front Squat
1 Front Squat
1 Front Squat
**Tempo: 5s negative, 3 second pause in bottom. Regular stand.
Metcon (Time)
For time
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
50 Thrusters (65/45)
30 CTB Pull-Ups
Crossfit 6/29/19
Metcon (AMRAP – Rounds and Reps)
30 min amrap in teams of 3
7/5 Calorie Assault Bike
10 Wallballs (20/14)
5 Power Clean and Jerks
10 Wallballs (20/14)
5 Power Clean and Jerks
1st 6 Rounds – 95/65
2nd 6 Rounds – 115/85
3rd 6 Rounds – 135/95
4th 6 Rounds – 155/105
Parters cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
FIRE 6/29/19
Metcon
Run
3 rounds
400m mod
100m easy
200m fast
100m easy
400m mod
100m easy
200m fast
100m easy
Metcon (4 Rounds for reps)
4 rounds
1:30 bike fast
:30 rest
1:30 amrap of:
10 plate cleans + 20 yard plate push
:30 rest
:30 rest
1:30 amrap of:
10 plate cleans + 20 yard plate push
:30 rest
FIRE 6/28/19
Metcon (Calories)
Every 2:00 x 12
1:00 row fast
4/3 wall walks
4/3 wall walks
Metcon (Time)
For time
1 mile run
50 hang db snatch
40 box jumps or step ups
30 push press
20 burpee pull ups
50 hang db snatch
40 box jumps or step ups
30 push press
20 burpee pull ups
1-Mile Run (Time)
Max Effort 1-Mile Run
Crossfit 6/28/19
Deadlift (15 mins to build )
A. Heavy Single
B. Heavy 10-Rep
B. Heavy 10-Rep
Deadlift (1 X 10)
Metcon (Time)
For time
1 Mile Run
50 DB Snatches (50/35)
400 Meter Plate Carry (45/25)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")
50 DB Snatches (50/35)
400 Meter Plate Carry (45/25)
30 Pull-Ups
20 Burpee Box Jumps (24"/20")
Metcon (AMRAP – Rounds and Reps)
Beer with coaches option: In teams of 2
30 minute amrap
800m run (4x 200m alternating)
40 alternating hang db snatch (hold at the top until partner completes their rep)
400 Meter Plate Carry (45/25)….together (both carry)
20 Synchro Pullups
20 Alternating Burpee Box Jumps (24/20)
FIRE 6/27/19
Metcon
Run
Every 5:00 x 3 rounds
200m mod
400m fast
200m mod
Metcon (AMRAP – Reps)
25 min emom
Min 1 = 15/12 cal row
Min 2 = 12 ball slams
Min 3 = 15 t2b or ghd
MIn 4 = 15 yard oh lunge 45/25
Min 5 = Rest
Min 2 = 12 ball slams
Min 3 = 15 t2b or ghd
MIn 4 = 15 yard oh lunge 45/25
Min 5 = Rest
Crossfit 6/27/19
CORE
Skill
Romwod/Mobility
Metcon (5 Rounds for reps)
25 min emom
Min 1 – 15/12 Cal Row
Min 2 – 15 Ball Slams (50/35)
Min 3 – 15 T2B
Min 4 – 15 Yard Front Rack Lunge (135/95)
Min 5 – Rest
x5 Rounds
Min 2 – 15 Ball Slams (50/35)
Min 3 – 15 T2B
Min 4 – 15 Yard Front Rack Lunge (135/95)
Min 5 – Rest
x5 Rounds
FIRE 6/26/19
Metcon (4 Rounds for reps)
Bike
4 rounds
1:00 mod
:15 easy + :15 fast
:30 easy + :30 fast
Rest 1:00
1:00 mod
:15 easy + :15 fast
:30 easy + :30 fast
Rest 1:00
Metcon (AMRAP – Rounds and Reps)
10 min amrap
12/10 cal row
10 kbs + goblet squats
8 push ups
Use light weight on KB
10 kbs + goblet squats
8 push ups
Use light weight on KB
Crossfit 6/26/19
Power Snatch (On the 2:00 x 5 Sets)
Power Snatch Complex
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Metcon (AMRAP – Rounds and Reps)
10 min amrap
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
9 Overhead Squats
6 Hang Power Snatches
Even = 30 sled push heavy