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#)



10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)