10/13/2017

CrossFit NEVO – CrossFit

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


Caleb finishing his 400M Medball run

1: Metcon (Time)

5 rounds for time of:

25 Kettlebell swings, (70/53)

25 Sit ups

25 Kb Deadlift (70/53) Just one

25 Knees-to-elbows
Performance- (53/35), Knees 2 Chest

Fitness- 4 Rounds, (44/26), Laying leg Raises

RxPlus- GHD Sit Ups

E1: Metcon (AMRAP – Reps)

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups
RxPlus- Build to a Max Deficit:

2 Strict Deficit Parallete HSPU

3 Kipping Parallete HSPU

*Start by stacking plates and reduce

E2: Clean and Jerk (1 X 9 followed by 3 X 1)

On the Minute x 9 (3 Rounds)

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

E3: Front Squat (2 sets @78%, 2 sets @83%, 2 sets @88%)

6 Sets of 2:

Sets 1 & 2 – 78%

Sets 3 & 4 – 83%

Sets 5 & 6 – 88%

E4: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

9 Calorie Assault Bike

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds
3 Rounds:

18 Calorie Assault Bike

15 Calorie Row

12 Burpee Box Jump Overs (30/24)

9 Double Kettlebell Deadlifts (150/100)

Rest 3:00 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