09/19/2017

CrossFit NEVO – CrossFit

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


1: Metcon (Time)

For Time:

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter Medball Run (20/14)

40 Kettlebell Swings (53/35)

40/30 Calorie Bike
Performance- 40 Reps/1:30 Double Under Practice, 500m Row instead of bike

Fitness- 160 Singles, 600m Run, (44/26#), 500m Row instead of bike

RxPlus- 120DU, 100 Air Squats, 600m Wreck Bag Run, 40 Dumbbell Snatch (70/55)

E1: Metcon (Calories)

3 sets of:

(5 x 1:30 on Assault Bike, rest :15)

1 minute rest between sets

E2: Metcon (Time)

For Time:

21 Strict Handstand Push-ups

rest 1 min

21 Strict Handstand Push-ups

rest :45

18 Strict Handstand Push-ups

rest :30

15 Strict Handstand Push-ups

rest :15

15 Strict Handstand Push-ups



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