10/06/2017

CrossFit NEVO – CrossFit


Tomorrow is the last day to order your #herebeforethefan shirt!

2: Deadlift (5×5)

Build to a heavy set of 5

1: Metcon (Time)

3 Rounds:

400m Run

12 Deadlifts (245/165)

15 Box Jumps (30/24)
Performance- (185/135), (24/20)

Fitness- (155/105), (20/16)

RxPlus- 500m Row, 12 (275/185), 21 Box Jumps (30/24)

E2: Clean and Jerk (On the Minute x 9)

On the Minute x 9 (3 Rounds):

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Rest 2 Minutes

On the Minute x 3 (1 Round):

Squat Clean + Split Jerk

82 – 84 – 86%

E3: Front Squat (6 Sets of 2)

6 Sets of 2:

Sets 1 & 2 – 75%

Sets 3 & 4 – 80%

Sets 5 & 6 – 85%

E4: Metcon (Time)

3 Rounds:

100 Meter Heavy Prowler Push

1:00 D-Ball Hold (150/100)




Leave a Reply

Your email address will not be published. Required fields are marked *

No WOD available
No WOD available
No WOD available