CrossFit 6/1/19
Metcon (Time)
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
Rx- 95/65
FIRE 6/1/19
2k Row (Time)
Max Effort 2k Row
Metcon (Time)
5 rounds
Crossfit 5/31/19
Deadlift (Weight)
1 Sets of 5 – 70%
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy single
3 Sets of 3 – 73-76-79%
5 Sets of 1 – Climbing to a Heavy single
After each set, 5 Strict HSPU
Metcon (Time)
For time
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 185/135
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlift
Rx – 185/135
FIRE 5/31/19
Metcon
4 rounds for quality
5 bench press
10 single leg hip thrusts per leg
10 ghd sit ups
20/15 cal ski erg
10 single leg hip thrusts per leg
10 ghd sit ups
20/15 cal ski erg
Metcon (Time)
Every 2:30 x 6
10/8 cal bike
10 kb swiings
30 yard heavy sled push
10 kb swiings
30 yard heavy sled push
Crossfit 5/30/19
Front Squat (5 x 2)
Pausing front squat
3s pause in the bottom of each rep
3s pause in the bottom of each rep
Metcon (Time)
3 rounds for time
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees
15 Lateral Barbell Burpees
FIRE 5/30/19
Metcon
3 rounds
100m run moderate
200m run fast
100m run easy
250m run faster
200m run fast
100m run easy
250m run faster
Rest 1:30 between rounds
Metcon (4 Rounds for reps)
4 rounds
1:30 bike
:30 rest
1:30 amrap of 30 du or plate jumps + 10 db press
:30 rest
:30 rest
1:30 amrap of 30 du or plate jumps + 10 db press
:30 rest
Crossfit 5/29/19
Romwod/Mobility
Metcon (Time)
For time
400m Run, 9 Ring Muscle-Ups
400m Run, 15 Toes to Bar
400m Run, 21 CTB Pull-Ups
400m Run, 5 Ring Muscle-Ups
400m Run, 10 Toes to bar
400m Run, 15 CTB Pull-Ups
400m Run, 15 Toes to Bar
400m Run, 21 CTB Pull-Ups
400m Run, 5 Ring Muscle-Ups
400m Run, 10 Toes to bar
400m Run, 15 CTB Pull-Ups
FIRE 5/29/19
Metcon
10:00 emom
Odd = 15 yard sled pull backwards + 15 yard sled push forward
Even = 3 wall climbs
Even = 3 wall climbs
Metcon (AMRAP – Rounds and Reps)
12 min amrap
250/200m run or row
10 medball cleans
10 burpees
10 medball cleans
10 burpees
Crossfit 5/28/19
Back Squat (On the 2:00 x 6 Sets)
On the 0:00… 3 Reps @ 75%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
On the 2:00… 1 Rep @ 85%
On the 4:00… 3 Reps @ 78%
On the 6:00… 1 Rep @ 88%
On the 8:00… 3 Reps @ 81%
On the 10:00… 1 Rep @ 91%
Metcon (Time)
On the 5:00 x 5 rounds
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
20/15 Calorie Row
7 Power Snatches (115/85)
FIRE 5/28/19
Metcon (Calories)
Bike
2:00 bike moderate
1:00 rest
6 rounds of
:45 bike fast
:45 bike easy
Maintain fast pace
1:00 rest
6 rounds of
:45 bike fast
:45 bike easy
Maintain fast pace
Metcon (Time)
Every 3:00 for 5 rounds
15/12 cal row
15 sit ups
12 ball slams
15 sit ups
12 ball slams
Capped at 2:15
10-2 devils press
200m run between rounds