09/18/2017

CrossFit NEVO – CrossFit

“A gem cannot be polished without friction, nor a man perfected without trials.”– Seneca


We had an awesome time this weekend, thanks to everyone that either came out to show support or sent messages our way! Great job to all the teams that competed, Leah and Christina made the podium!

1: Back Squat ((75%/5)5)

2: Metcon (Time)

40-30-20-10 reps for time of:

Box jumps (24/20)

Abmat Sit-ups
Performance- (20/16)

Fitness- 30, 20, 10, 5, Step Ups

RxPlus- GHD Sit Ups

E3: Metcon (AMRAP – Rounds)

EMOM 12:

1st Minute: 15/10 Calorie Ski Erg

2nd Minute: 20 GHD Sit-ups



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