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.



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