Month: November 2019

Weekend Warriors

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Strength
Back Squat (Speed Squats 8 x 3)
Weight should NOT exceed 135#/95#
Control descent, explode up!

Friday BURN

10k Row (Time)
Max Effort 10k Row

45m Time Cap

Friday CrossFit

Gymnastics
Bar Muscle-ups (Progression)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22
300m Row
8 Deadlift 225/155
8 Pull Ups
8 Med Ball Cleans
8 T2B

Thursday BURN

Metcon (Time)
For Time
300 Rope Skips
250 DB Push Press 20#/10#
200 Lunges
150 Swings 35#/18#
100 Air Squats
50 Burpees

Thursday CrossFit

Strength
Overhead Squat (4, 4, 4, 4, 4)

Metcon
Metcon (Time)
4 RFT
50m Sprint
5 Renegade Rows 35#/20#

Finisher
Metcon
12 T2B
6 GHD Back Extensions
3 Slow Decent HSPU
x4

Wednesday CrossFit

Metcon
Metcon (AMRAP – Reps)
1m Max Effort
Slam Ball
Tall Box Jump
Wall Ball
Rest
X5

Finisher
Metcon (Time)
Static Holds – Collect 100 Seconds for Each
L-Sit
L-Hang
Plank

Record total time it takes to collect all 300 sec.

Wednesday BURN

Metcon (Time)
For Time
800m Run
5m Clock – Max Reps
DB OH Lunge
DB Clean
1600m Run
5m Clock – Max Effort
1-Arm DB Power Snatch
Goblet Squat
800m Run

Move between movements as-needed during 5m clock.

Tuesday BURN

Metcon (AMRAP – Rounds and Reps)
AMRAP 30
50 Jumping Squats
50 Sit Ups
50 Ring Rows
800m Run

11/12/2019

Strength
Turkish Get-Ups (Weight)
For Quality….
8 DB Turkish Get-Ups *

*Alternate arms each rep. 1 rep includes the up and down portion. Working up to a challenging 8 rep.

Metcon
Metcon (Time)
5 Rounds for Time

50 Meter Sandbag Carry
100 meter farmer’s carry (50/35)
200 Meter Run

*sandbag is to be carried in front of your body with both arms "hugging" it

Finisher
Metcon (AMRAP – Reps)
DB Reverse Lunges
1 min for MAX REPS (heavy)
Rest 2 min
2 min for MAX REPS (light)
Rest 2 min
3 min for MAX REPS (bodyweight only)

Hold db at sides

Monday BURN

Metcon (Time)
5 RFT
10 Hang Power Snatch 45#/30#
400m Run
10 Thruster
300m Row