10/03/2017

CrossFit NEVO – CrossFit

1: Metcon (Time)

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)
Performance- 20 DU, (95/65)

Fitness- 90 Singles, (75/55)

RxPlus- (135/95)

E1: Handstand Push-ups (Max Strict Handstand Push-up)

E2: Metcon (Time)

Row Conditioning

On the minute x 6: 40 seconds on / 20 off

Rest 1:00

On the minute x 4: 40 seconds on / 20 off

Rest 1:00

On the minute x 2: 40 seconds on / 20 off

*Monitor set to Calories

E3: Metcon (No Measure)

For Quality:

21-18-15-12-9

Weighted Med-ball GHD Sit-Ups (14/10)

Weighted Hip Extensions (25/15)



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