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August 17th

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R2R Fitness (West Paducah) – CrossFit

Metcon (8 Rounds for reps)

EMOTM for 8 Minutes:

4 Squat Cleans 195/135

*Pick a number that you can complete even if you do single the whole time. You don’t want this to turn into eight minutes of work without a break.

Metcon (12 Rounds for reps)

Rest for 6 minutes after the first EMOTM before starting the 2nd one.

EMOTM for 12 Minutes:

Odd: 4 Bar Muscle Ups

Even: 8 Handstand Push-ups

C2B, Kipping/regular pull-ups, or ring rows for Bar MU on the pulling portion, and box or ring dips for the pushing portion of the movement. Example: 4 Ring rows and 4 Box dips = 4 Bar muscle-ups

August 16th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

For Time:

15 Kettle Bell Swings 70/53, 15 Toes to Bar

10 KBS 70/53, 10 T2B

5 KBS 70/53, 5 T2B

800 Meter Run with a plate 45/25

5 KBS 70/53, 5 T2B

10 KBS 70/53, 10 T2B

15 KBS 70/53, 15 T2B

*21 Minute Cut-off
The stimulus we are looking for on the kettle bell is a loading that we can without question complete the first 15 repetitions unbroken with. We want to challenge ourselves with the loading, but not to the point where we need to break our a single time in the initial 15-10-5.

Metcon (No Measure)

Work across broad time and modal domains. This section is not scored, but to increase work capacity.

EMOTM for 11 Minutes:

Min 1: 9 Deadlifts @ 50% of 1RM

Min 2: 50 Double Unders

Min 3: 7 Deadlifts @ 55% of 1RM

Min 4: 25 AB Mat Sit-ups

Min 5: 5 Deadlifts @ 60% of 1RM

Min 6: Rest

Min 7: 9 Deadlifts @ 50% of 1RM

Min 8: 50 Double Unders

Min 9: 7 Deadlifts @ 55% of 1RM

Min 10: 25 AB Mat Sit-ups

Min 11: 5 Deadlifts @ 60% of 1 RM

Tuesday August 15

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

Metcon (No Measure)

10 Minute EMOM of:

Minute 1: 40 On/20 Off Handstand walk or Handstand Hold

Minute 2: 40 On/20 Off Pull ups or Barbell Rows

Metcon (Time)

2 Minutes On/1 Minute off of:

15 Air Squats

10 Bar Over Burpees

75/55 Thrusters

Go until 75 Reps of Thrusters are completed. After Round 4, it will be 3 minutes on 1 minute off.

August 15th

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R2R Fitness (West Paducah) – CrossFit

Metcon (4 Rounds for reps)

AMRAP 3:00

21 Box Jumps 30/24

21 Lateral Bar Over Burpees

AMRAP Thrusters with remaining time 75/55

Rest 3:00

AMRAP 3:00

18 Box Jumps 30/24

18 Lateral Bar Over Burpees

AMRAP Thrusters with remaining time 95/65

Rest 3:00

AMRAP 3:00

15 Box Jumps 30/24

15 Lateral Bar Over Burpees

AMRAP Thrusters with reamaining time 115/75

Rest 3:00

AMRAP 3:00

12 Box Jumps 30/24

12 Lateral Bar Over Burpees

AMRAP Thrusters with remaining time 135/95

*Score will be the total amount of Thrusters completed.

August 14th

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R2R Fitness (West Paducah) – CrossFit

Metcon (No Measure)

Practice Jump Rope Skills for 10 minutes for a warm up. Treat this like an E2MOTM if you are proficient at the movement.

Metcon (5 Rounds for reps)

EMOTM for 5 Minutes:

5 Touch and Go power cleans and jerks 95/65

*Use this as practice for the metcon so you can warm up to cycling the barbell quickly.

Metcon (Time)

3 Rounds for time:

400 Meter Run

15 Clean and Jerks 115/85

75 Double Unders

*15 Minute Cut-off

Metcon (No Measure)

1 Set, Not for Time:

40 GHD Sit-Ups

50 AbMat Sit-Ups

60 Hip Extensions

*If you aren’t comfortable with GHD’s, then double your amount of AbMat sit-ups.

**If you aren’t comfortable, or the GHD’s are too full for hip extensions, then do KB good mornings as a substitute.