09/22/2017

CrossFit NEVO – CrossFit

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


Kim and her partner Heather at Bring the Heat 8

1: Metcon (Time)

“Blitzen”

5 Rounds:

200m Run

10 Thrusters (115/80)
Performance- (95/65#)

Fitness- (75/45#)

RxPlus- Row Cal (20/15)

E1: Clean and Jerk (1RM)

E2: Snatch (1RM)

E3: Metcon (Time)

Gymnastic Conditioning

6 Strict Deficit Handstand Push-ups

rest 1:00

6 Strict Deficit Handstand Push-ups

rest :45

5 Strict Deficit Handstand Push-ups

rest :30

4 Strict Deficit Handstand Push-ups

rest :15

4 Strict Deficit Handstand Push-ups




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10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)
10/18/2017
Metcon (4 Rounds for reps)
“Freedom Sauce”
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Bar
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Bar
Max Calorie Row
Performance- (65/45), (75/55), (95/65), (115/80)
Fitness- 18, 15, 12, 9 Reps (45/35), (65/45), (75/55), (95/65)
RxPlus- (95/65), (115/80), (135/95), (155/105)
Metcon (AMRAP - Reps)
Barbell Cycling
AMRAP :20s – Squat Cleans (185/135)
Rest :40s
AMRAP :40s – Squat Cleans (225/155)
Rest 1:20
AMRAP 1:00 – Squat Cleans (245/165)
Rest 1:20
AMRAP :40s – Squat Cleans (225/155)
Rest :40s
AMRAP :20s – Squat Cleans (185/135)
Scale appropriate
Metcon (Time)
Gymnastics
4×14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets
Overhead Squat (Build to a Heavy Set of 3)