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



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