Crossfit 12/6/18
Clean and Jerk (5 sets)
Metcon (Time)
For time
500m Row
21 C2B Pullups
500m Row
15 C2B Pullups
500m Row
9 C2B Pullups
**3 shuttle sprints for every break in pullups**
**1 shuttle = 15yd down + 15 yds back**
21 C2B Pullups
500m Row
15 C2B Pullups
500m Row
9 C2B Pullups
**3 shuttle sprints for every break in pullups**
**1 shuttle = 15yd down + 15 yds back**
Crossit 12/5/18
Skill
15 min of skill work.
– Double unders
– Pull ups
– Rope Climbs
– Double unders
– Pull ups
– Rope Climbs
Metcon (AMRAP – Reps)
In teams of 3
7 min amrap
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/155)
Rest 3 Minutes
Metcon (AMRAP – Reps)
7 min amrap
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
Metcon (AMRAP – Reps)
7 min amrap
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
FIRE 12/5/18
Metcon
14 rounds rotating every :15
3 pull ups or ring rows
3 push ups
3 push ups
Metcon (Calories)
In teams of two
7 min amrap
70 ball slams + max cal bike
70 ball slams + max cal bike
Rest 3 min
Metcon (AMRAP – Reps)
7 min amrap
70 wall balls + max shuttle sprints
Rest 3 min
Metcon (Calories)
7 min amrap
70 hrpu + max cal row
Crossfit 12/4/18
Metcon (Weight)
5 sets building to a moderate weight
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
Snatch Pull (Weight)
High-Hang Snatch (Weight)
Hang Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
15 min amrap
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
FIRE 12/4/18
Metcon (5 Rounds for reps)
5 rounds
:30 bike fast
:30 rest
:30 box push
:30 rest
:30 DU or plate jumps
:30 rest
:30 rest
:30 box push
:30 rest
:30 DU or plate jumps
:30 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap
3 lap run
15 hang power clean
15/12 cal row
15 hanging knee raises or v ups
15 hang power clean
15/12 cal row
15 hanging knee raises or v ups
Crossfit 12/3/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
Front Squat (6×3)
Back Squat (6×6)
Metcon (Calories)
3 min amrap
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
Metcon (Calories)
3 min amrap
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
Metcon (Calories)
3 min amrap
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
Metcon (Calories)
3 min amrap
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row
12 Lateral Erg Burpees
Max Calorie Row
FIRE 12/3/18
Metcon (Calories)
Bike / Run
:30 mod bike
:30 fast bike
:30 mod bike
1:00 mod run
:30 rest
Score is total cals
:30 fast bike
:30 mod bike
1:00 mod run
:30 rest
Score is total cals
Metcon (AMRAP – Reps)
4 rounds
3 min amrap
15 Thrusters
15 burpees over bar
max cal row
Rest 3 min betwee rounds
15 Thrusters
15 burpees over bar
max cal row
Rest 3 min betwee rounds
FIRE 12/1/18
Metcon
Rowling
Every 1:30 for 10x
100m row (goal)
burpees for every meter +/-
100m row (goal)
burpees for every meter +/-
Metcon (4 Rounds for reps)
4 rounds
1:00 bike
1:00 db hang clean & press
1:00 db stepups or reverse lunge
1:00 rest
1:00 db hang clean & press
1:00 db stepups or reverse lunge
1:00 rest
Score is total reps for each round
Crossfit 12/1/18
Metcon (Time)
In teams of 3
2 Rounds
200 Meter Run (together)
100 Power Snatches (75/55)
200 Meter Run (together)
100 Box Jump Overs (24/20)
200 Meter Run (together)
100 Thrusters (75/55)
200 Meter Run (together)
100 Power Snatches (75/55)
200 Meter Run (together)
100 Box Jump Overs (24/20)
200 Meter Run (together)
100 Thrusters (75/55)
(30 Minute Time Cap)
Crossfit 11/30/18
Metcon (Weight)
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
Front Squat (6 x 1)
Back Squat (6 x 3)
Metcon (Time)
For time
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar
On the Minute: 7 Toes to Bar
**Scale to 75% 1RM clean and jerk
Build to a moderate weight