9/11/2018

CrossFit NEVO – CrossFit

“If we learn nothing else from this tragedy, we learn that life is short and there is no time for hate.” —Sandy Dahl, wife of Flight 93 pilot Jason Dahl


Never Forgotten

1: Always Remember (Time)

Teams of 2:

2001 Meter Row Buy-In

4 rounds:

9 Rope Climbs

11 Bar Complexes (135/95)

2977 Meter Row Cash-Out

(BAR COMPLEX)

Power Clean

Front Squat

Push Press

Front Squat

Push Press

(BEAR COMPLEX)

Power Clean

Front Squat

Push Press

Back Squat

Push Press
Performance – Half Climb 95/65

Fitness – Seated Rope Pulls (2:1) or Ring Rows (6:1) 55/35

RX+ Bear Complex

E2: Metcon (Time)

EMOM 12:

1st Minute: 15/10 Calorie Bike

2nd Minute: 20 GHD Sit-ups
Performance – GHD to Horizontal

Fitness – Abmat Sit-Ups

RX+ 15/10 Calorie Ski Erg



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