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



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