CrossFit 4/27/19
Metcon (AMRAP – Rounds and Reps)
30 min amrap with a partner
FIRE 4/27/19
Metcon (Calories)
Rowing
3:00 row fast
Rest 1:00
4 x 1:00 fast + :30 easy
Rest 1:00
3:00 fast
Rest 1:00
4 x 1:00 fast + :30 easy
Rest 1:00
3:00 fast
Metcon (Time)
Every 3:00 for 6 rounds
200m run
15/12 cal bike
12 t2b
9 burpees
15/12 cal bike
12 t2b
9 burpees
Crossfit 4/26/19
Push Press (4 x 6)
Metcon (Time)
3 rounds for time
24/17 Calorie Row
21 Wallballs
18 Alternating Hang Dumbbell Snatches
15 Lateral Burpees over Rower
21 Wallballs
18 Alternating Hang Dumbbell Snatches
15 Lateral Burpees over Rower
Rx Wallball – 20/14
Rx Dumbbell – 50/35
FIRE 4/26/19
Metcon (Calories)
Every 2:30 x 6 rounds
1:00 bike mod
:30 standing fast
:15 sprint
:30 standing fast
:15 sprint
Metcon (Time)
3 rounds for time
24/17 cal row
21 wall balls
18 alt hang db snatches
15 lateral burpees over rower
21 wall balls
18 alt hang db snatches
15 lateral burpees over rower
Crossfit 4/25/19
Bench Press (4 Sets of 6 Reps of tempo barbell bench press)
Building to a "heavy" set.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
Tempo is a 5 second lowering phase, and a one second pause with chest contact.
Metcon (3 Rounds for reps)
3 rounds for reps
1:00 Thrusters (95/65#)
1:00 Hang Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
1:00 Hang Cleans (95/65#)
1:00 Box Jump-Overs (24/20″)
1:00 Pull-ups
1:00 Assault Bike Cals
*Rest 1:00 Between Rounds
FIRE 4/25/19
Metcon
10 min emom
Odd = 30 yard heavy sled push
Even = 10 c2b/pull ups
Even = 10 c2b/pull ups
Metcon (Time)
Every 4 min x 4 rounds
30 sit ups
20/15 cal row
15 rkbs
20/15 cal row
15 rkbs
Record slowest round
FIRE 4/24/19
Metcon (AMRAP – Reps)
10 min emom
Odd = 15/12 cal row
Even = 3 wall climbs
Even = 3 wall climbs
Metcon (AMRAP – Rounds and Reps)
18 min emrap
21/15 cal bike
15 db push press
12 db hang cleans
9 db goblet squats
15 db push press
12 db hang cleans
9 db goblet squats
Crossfit 4/24/19
Deadlift ( On the 2:00 x 6 Sets)
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift
Week 3, with the aim being to increase slightly on all lifts. Final week before advancing to a different rep scheme
Record heaviest successful set
Metcon (AMRAP – Rounds and Reps)
18 min amrap
200m run
15 Push Press
15 Dead Lift
15 Front Squat
15 Push Press
15 Dead Lift
15 Front Squat
Rx – 95/65
FIRE 4/23/19
Metcon
2 X 400m rest 1:00 between
1 x 800m run rest 2:00 between
2 x 400m run rest 1:00 between
Record your fastest times with the splits in your notes
400m Run (Time)
Max Effort 400m Run
800m Run (Time)
Max Effort 800m Run
Metcon (Time)
5 rounds for time
15 ball slams
15/12 cal bike
15/12 cal bike
Crossfit 4/23/19
Metcon (Time)
With a running clock
On the 0:00… Part #1:
30 Clean and Jerks (135/95)
30 Clean and Jerks (135/95)
On the 10:00…Part #2:
30 Kipping HSPU
20 Bar Muscle-Ups
On the 20:00…Part #3:
1 Mile Run
Track all three completion times and record them in your notes. Score for the day is the sum of the three. Every second counts.
Skill
20 OHS 75/55
20 SDHP 75/55
20 squat cleans 75/55
20 T2b
20 walking lunges with DB
20 burpees
250m run
Alternating with a partner. Runs are together