09/29/2017

CrossFit NEVO – CrossFit


We know it’s not always possible guys but please do your best to show up on time. It helps keep classes running smoothly and ensures everyone gets a proper warm up and understands the workout!

1: Power Clean (Build to a heavy single)

3: Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Lateral Barbell Burpees
Performance – 115/80

Fitness – 95/65

RX+ Start and end with a 21/15 Cal AAB – BFB – (165/110)

E1: Metcon (Weight)

8 Minute EMOM

2 Squat Cleans + 1 Split Jerk

Performed at 70% of Clean and Jerk

E2: Deadlift (Pausing Clean Deadlift 5×2@70%)

2 Second Pause at Knee

5×2 @ 70%

E4-O: Metcon (Time)

12 Minute EMOM

1st: 15 GHD Sit-Ups

2nd: 20 Hip Extensions

E4-C: Metcon (Time)

Accumulate 3:00 L-Sit

Every Break, 3 D-Ball Cleans (150/100)



12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold
12/12/2017
Metcon (Time)
“Half and Half”

Teams of 2
8 Rounds For Time:
400 Meter Row
200 Meter Medball Run (30/20)
Performance- (20/14)
RxPlus- Sand Bag (60/40)
Metcon (Time)
Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups
Performance- Handstand Negatives
Fitness- Box Pike Push ups
Metcon
Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold