09/27/2017

CrossFit NEVO – CrossFit


Chelsea working on some bar muscle ups

1: Paused Front Squat (15 Minutes to Build to Heavy Single)

3 Second Pause at the Bottom

2: Front Squat (15 Minutes to Build to Heavy Single)

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders
Performance- 15 DU

Fitness- 60 Singles

RxPlus- 10 T2B

E3B: Metcon (AMRAP – Reps)

Rest 4 minutes after metcon 1

AMRAP 8:

Wallballs (20/14)

*15 Abmat sit-ups after each break



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