10/09/2017

CrossFit NEVO – CrossFit

“Success is focusing the full power of all you are on what you have a burning desire to achieve.”–Wilfred Peterson


Nene, Brian, KD, and Maria grinding through the Assault Bikes from Saturday’s Interval workout

1: Metcon (Time)

3 Rounds:

30 Hang Power Cleans (115/80)

30 Wall Balls (20/14)

30/21 Calorie Row
Performance- (95/65)

Fitness- HPC(75/55), WB(14/10), 2 Rounds

RxPlus- 28/20 Calorie Assault Bike

E1: Overhead Squat + Snatch Balance (Build to a heavy complex)

Build to a Heavy Complex:

1 Overhead Squat + 1 Snatch Balance

E2: Snatch (On the Minute x 12 (3 Rounds))

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 77%

Minute 2 – 2 Reps @ 82%

Minute 3 – 1 Rep @ 87%

Minute 4 – Rest

E3: Snatch Grip Deadlift (5 x 2 @ 100% 2 Second pause just below knee)

E4: Back Squat (7, 5, 3, 7, 5, 3)

2 Rounds:

7 Reps @ 76%

5 Reps @ 80%

3 Reps @ 84%

Rest 2:00 between each set of squats

E5: Metcon (AMRAP – Reps)

3 Rounds:

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

15% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.



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