Blog Search

Saturday May 27 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (4 Rounds for reps)

12 Minute EMOM:

Minute 1: SDLHP (75 for everyone)

Minute 2: Wallballs (20/14)

Minute 3: Rest

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Wednesday May 24 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest 7 Minutes

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Weightlifting

JYD&BURGENER WARM UP

SKILL TRANSFER EXERCISES

1. muscle snatch+snatch high pull+snatch: 1+1+1 x 5 sets. work up to a med weight.

2. snatch on the minute: 65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.

3. clean and jerk: 65%x1+1×5 on the minute. 70%x1+1×5 on the minute. 75%x1+1X5 on the minute, (80%x1, 85%x1, 88%x1)3 rounds.

4. clean power shrugs: take weight off rack. use straps. load it up….down and finish….3+3…dip and shrug. go heavy…more than you clean….x 5 sets.

Homework: military press x 5 x 5.

3×15 T2B

Tuesday, May 23 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Hang Snatch (2RM)

Metcon (Time)

For time:

150 single-unders

20 bar muscle-ups

10 squat cleans, 115/75 lb.

150 single-unders

15 bar muscle-ups

15 squat cleans, 115/75 lb.

150 single-unders

10 bar muscle-ups

20 squat cleans, 115/75 lb.

150 single-unders
Bar MU scale:

30-20-10 rep scheme on C2B, Pull Ups, Ring Rows, etc.

This is A LOT of Bar MU. Therefore to scale volume, get with a coach!

Monday May 22 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Push Jerk (5×3 Across)

Metcon (Time)

For Time:

30/25 Cal Bike or Row

20 Burpee Box Jumps (30/24)

10 OHS From Floor (185/115)

Metcon (Time)

Rest 3 minutes then…

50 Plate Step ups alt legs

Weight (45/25)

Height (24/20)

*Each time you bring the plate down from overhead…10 Burpee Plate Jumps

Saturday May 20th 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Warm-up (No Measure)

10 Minutes Practicing Rope Climbs

Metcon (Time)

Regional’s Event 3

For time:

100-ft. KB overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. KB overhead walking lunge

Men use an 53-lb. KB and 20-lb. ball and throw to a 12 Ft Target.

Women use a 35-lb. KB and 14-lb. ball to a 10ft target.

Time cap: 20 minutes

Metcon (No Measure)

BARBELL CLUB

Warm Up:

BURGENER WARM UP

SKILL TRANSFER EXERCISES.

1.) snatch: 1, 1, 1, 1, 1 go up in weight each set. no misses. 90 sec rest between sets.

2.) clean and jerk: 2+2, 1+1, 1+1, 1+1, 1+1, 1+1. no misses….90 sect rest between sets.

3.) front squats: 3, 3, 2, 2, 1, 1, 1, 1. go heavy!!!

4.) sit ups x 25 reps with Heavy Dumbell

5.) strict pull ups x 25.

Friday May 19 2017

By: 0

R2R Fitness (Metropolis), R2R Fitness (Paducah) – CrossFit

Metcon (Time)

18-15-12-9-6-3

Unbroken Push Jerks

*You pick the weight

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

10 Ring Dips

50 DU’s

Rx+

12 Minute AMRAP of:

2 Ring MU+4 Ring Dips

50 DU’s

*In order to click the Rx+…the 2 MU and 4 Ring Dips has to be a complex. You cannot break it up. However, it is only an Rx+ button. If you have ring MU get with a coach and come up with a game plan!