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



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