09/14/2017

CrossFit NEVO – CrossFit


Mark finishing his last round on the Farmer’s Carry WOD

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Goblet Hold Lunges (53/35)

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)
Performance- (44/26)

Fitness- Step ups, (35/18)

ROMWOD



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