10/10/2017

CrossFit NEVO – CrossFit


Anastasia and Dana matching on Monday!

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)
Performance- Knees 2 Elbows, (40/25)

Fitness- Knees 2 Chest, (35/20)

1: Metcon (3 Rounds for reps)

3 Rounds:

35% of Max Unbroken Strict Handstand Push-ups

25% of Max Unbroken Strict Handstand Push-ups

15% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.
Performance- Kipping

Fitness- Modified HSPU



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