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



02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between
02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between
02/19/2018
Deadlift (Build to a Heavy Set of 3)
Metcon (AMRAP - Reps)
AMRAP 7:
Wallballs (20/14)
On the Minute – 5 Deadlifts (225/155)
*Only Count Wallballs
**Start with Wallballs
Performance- (185/135#)
Fitness- (155/105#), (14/10#)
RxPlus- (30/20#)
Back Squat (1×7 @ 70% 1×5 @ 75% 3×3 @ 80%)
Metcon (Time)
Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between