08/23/2017

CrossFit NEVO – CrossFit

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


New shirts will be ordered Friday Sept 1st. Be sure to get your order in and if you are competing at Bring the Heat make sure you and your partner are matching!

1: 3-Position Clean + Split Jerk (15 minutes to build up to something “heavy” )

Mid Thigh- Above the Knee- Floor- Split Jerk
1 High Hang Power Clean (mid-thigh)

1 Hang Power Clean (top of knee)

1 Power Clean (from floor)

1 Split Jerk

2: Metcon (AMRAP – Reps)

Conditioning

4 x :20 seconds on, :10 seconds off

Sit-ups

Deadlifts (155/105#)

Sit-ups

Deadlifts (155/105#)
*Complete all 4 sets of one movement before

advancing to next.

Performance- (135/95#)

Fitness- (115/80#)

E2: Back Squat ((75%/5)3)

E3: Metcon (Time)

Gymnastic Conditioning

21 Strict HSPU

rest 1 min

18 Strict HSPU

rest :45

15 Strict HSPU

rest :30

12 Strict HSPU

rest :15

12 Strict HSPU

E4: Metcon (Time)

For Time:

21-15-9

Deadlift (315/225)

Box Jump (30/24)



12/13/2017
Hang Power Clean (Heavy Set of 3)
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
Performance- (85/55)
Fitness- (75/45)
RxPlus- (115/80)
Push Press (4 Sets of 6 Reps Same weight across)
Metcon (Weight)
Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean
12/13/2017
Hang Power Clean (Heavy Set of 3)
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
Performance- (85/55)
Fitness- (75/45)
RxPlus- (115/80)
Push Press (4 Sets of 6 Reps Same weight across)
Metcon (Weight)
Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean
12/13/2017
Hang Power Clean (Heavy Set of 3)
Metcon (Time)
3 Rounds:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
Performance- (85/55)
Fitness- (75/45)
RxPlus- (115/80)
Push Press (4 Sets of 6 Reps Same weight across)
Metcon (Weight)
Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change Weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean