10/02/2017

CrossFit NEVO – CrossFit


6: Metcon (AMRAP – Rounds and Reps)

Eighteen Wheeler

AMRAP 18:

18 Calorie Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar
Performance – 40/25

Fitness – 35/20

RX+ 18 Cal Bike – 70/50

E1: Overhead Squat (Build to Moderate Single)

Build to Moderate Single

3 Second Pause

E2: Metcon (Weight)

Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 75%

Minute 2 – 2 Reps @ 80%

Minute 3 – 1 Rep @ 85%

Minute 4 – Rest

E3: Halting Snatch Grip Deadlift (5×2@95%)

2 Second pause just below knee

E4: Metcon (Weight)

Back Squat

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%
Rest 2:00 between each set of squats

E5: Max set of unbroken Muscle ups (Max Set)

Max set of unbroken Muscle 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