10/04/2017

CrossFit NEVO – CrossFit


Alyssa and Chelsea at Bring the Heat 8

1: Push Press (Push Press 5-4-3-2-1)

Heavy 5

Heavy 4

Heavy 3

Heavy 2

Heavy 1

2: Metcon (4 Rounds for reps)

On the 3:00 x 4 Rounds

15/12 Calorie Row

15 Lateral Bar Burpees

Max Push Presses (115/80) in time remaining

No rest between rounds
Performance- 12 Burpees, (95/65)

Fitness- 10 Burpees, (75/55)

RxPlus- 20/15 Cal Row, Bar Facing Burpees, (135/95)

E3: Metcon (Time)

For Time:

10 Power Snatches (155/105)

8 Power Snatches (185/135)

6 Power Snatches (205/145)

4 Power Snatches (225/155)

2 Power Snatches (245/165)
For Time:

10 Power Snatches (135/95)

8 Power Snatches (155/105)

6 Power Snatches (175/125)

4 Power Snatches (195/140)

2 Power Snatches (215/150)

E4: Metcon (Time)

Gymnastics

5 Sets:

7 Toes to Bar + 6 Chest to Bar Pull-ups + 5 Bar Muscle-Ups

Rest as needed between sets
5 x 10 Unbroken Chest to Bar Pull-Ups

Rest as needed between sets



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