08/25/2017

CrossFit NEVO – CrossFit

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


If you missed our nutrition seminar last Saturday, feel free to reach out to Chelsea (chelsea@foodandflex.com) If you would like some help managing the food you fuel your body with!

1: Metcon (Time)

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees
Performance- Chin Over Bar Pull-ups, (145/100#)

Fitness- (115/80#), Jumping Pull Ups/Ring Row with Feet Elevated

RxPlus- (185/135#), Bar Facing Burpees

E1: Snatch (2, 2, 2, 5×1)

60%/2

65%/2

70%/2

(75%/1)5

E2: Clean and Jerk (2, 2, 2, 5×1)

60%/2

65%/2

70%/2

(75%/1)5

E3: Front Squat ((70%/5)3)

E4: Metcon (Time)

Gymnastics Conditioning

Strict Deficit Handstand Push-ups:

6 Strict

rest 1:00

5 Strict

rest :45

4 Strict

rest :30

3 Strict

rest :15

3 Strict



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