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Friday CrossFit

Push Jerk (5 Rounds of 1 Push Jerk + 1 Split Jerk)
BURN Option
10m Ladder – 30#/15#
1 Push Jerk – 1 Split Jerk – 1 Overhead Squat
+1 Rep After Each Round
Try to NOT put the Barbell down the entire time.
Split Jerk (5 Rounds of 1 Push Jerk + 1 Split Jerk )
Feel/force the upright torso while holding the load overhead. Your chest remains upright more naturally in the Push Jerk position.
Try to maintain the same upright torso during the Split Jerk reps!
Metcon
NFT
40 Roll Outs
30 DB Step Ups 20" – 2-53#’s/35#s
20 Slow Descent HSPU
60s L-Sit

BURN Option
Roll Outs
Box Jump Overs
Slow Descent GHD Sit Ups
60s Hanging L-Sit

INDEPENDENCE

Metcon (AMRAP – Reps)
20m Clock
KB Swings 53#/35#
Box Jump Overs 20″
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Calorie Row
Double Unders (1/2 count Singles)
Wall Ball
Slam Balls 25#/15#
Push Press 75#/45#

Collect as many reps as possible in 20 minutes!
Max of 200 Reps Allowed for Each Mvmt.
Let the strategizing begin!

Wednesday CrossFit

DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

BURN Option
24 Dead Lift 45#/35#
18 Back Squats
12 Thrusters
Metcon (Time)
For Time in Teams of 2-3
Row 2000 Meters
300m at a time

Smooth transitions will save you time. Communicate!

Tuesday CrossFit

Back Squat (3 Heavy Singles – Max Effort)
BURN Option
6 x 12 75#/35#
3 Second Pause in Bottom.
Come out of the bottom with an EXPLOSIVE hip-drive and glute-flex!

No more than 3 attempts at a heavy single.
Lots of warming up prior to first heavy attempt.

Metcon (AMRAP – Reps)
Max Effort
1m Each Mvmt
Burpee Box Jump Over
T2B
Push Ups
Swings
Air Squats

BURN Option
Burpee Box Jump Over
Toe Touches
Lunges (prison grip)
Russian Twists
Air Squats

Monday CrossFit

Metcon (AMRAP – Reps)
EMOM 16m
Odd: 10 Push Press 95#65#
Even: 10 Full Cleans
Plank & Push Ups Over Bar

BURN Option
15 PVC Push Press
15 PVC Thruster
Plank Over Bar (no push ups)

Score is Total Burpees
If using PVC do not rush the Movement. Make every rep purposeful and crisp.

Farewell Jason

Metcon (Time)
6 RFT without Putting your Plate Down
10 Extended Arm Front Squat 45#/25#
10 O.H. Sit Ups
10 OH Lunges
400m Run with Plate

10 Burpee Penalty for putting the plate down.
Resting in the arms and/or shoulders acceptable.
NO Resting on your LAP or LEGS!

Friday CrossFit

Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Thursday CrossFit

Metcon (Time)
For Time
100 1-Arm Alternating KB Pwr C&J 53#/35#
EMOM
10 Swings

RX+ 70#/44#

Wednesday CrossFit

Metcon (Time)
3 RFT
400m Run
20 Hang Power Snatch 95#/65#
20 Burpee Over Bar
20 O.H. Squats

You should be able to do at least 10 consecutive HPS with chosen weight.
20m Time Cap

Tuesday CrossFit

Metcon (2 Rounds for reps)
AMRAP 8
48′ Plate Farmers Carry 2-45#/25#’s
11 OH Lunge 1-45#/25#
Rest 4m
AMRAP 8
11 C2B Pull Ups
11 HR Push Ups

The Farmer’s Carry counts as 2 reps, 1 for each trip down the floor.
Be sure to band-up iif needed to reach full ROM in the C2B the entire 8m.
Keep plank position tight on the way up from the HR Push Ups.
Score total reps for each Round/AMRAP