08/22/2017

CrossFit NEVO – CrossFit

“Today I will do what others won’t so tomorrow I can do what others can’t”–Jerry Rice


2: Metcon (3 Rounds for reps)

AMRAP 4

15-12-9

Wallballs (20/14)

Chest 2 Bar Pull-ups

Max Calorie Row in Time Remaining

Rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Toes to Bar

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4

15-12-9

Wallballs (20/14)

Pull-ups

Max Calorie Row in Time Remaining
Performance- Jumping C2B Pull Ups/ Knees 2 Chest/ Jumping Pull Ups

Fitness- Ring Rows/Laying Leg Raises/Ring Rows

RxPlus- (30/20#), GHD/T2B/GHD, Bike Cal

E1: Metcon (No Measure)

3 sets of:

(5×1 min on True Form, rest :20)

1 minute rest between sets

E2: Metcon (No Measure)

Gymnastic Conditioning

3 Sets* of:

6 Strict Chest to Bar Pull-ups

6 Kipping Pull-ups

6 Bar Muscle-Ups

rest as needed between sets

*the goal is to complete the entire

giant-set without coming off the bar

E3: Metcon (AMRAP – Rounds)

EMOMx8

3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
RxPlus- (225/155#)



12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold