09/20/2017

CrossFit NEVO – CrossFit

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

1A: Snatch Grip Deadlift (0:00 – 5:00: 3 Pausing Snatch Deadlifts )

Part of the 10min EMOM

1B: Snatch Pull (5:00 – 10:00: 3 Snatch High Pulls)

1C: Power Snatch (10 Minutes to: Build to a Heavy Power Snatch)

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes:

10 Toes to Bar

10 Burpees
Performance- Knees 2 Chest

Fitness- Laying leg raises

2E: Metcon (Time)

4 RFT:

15 Toes to Bar

15 Burpee Box Jump Overs (24/20)



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