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Hero Saturday

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

Metcon (No Measure)

Warm Up/Skill:

10 Minute EMOM of

Minute 1: 200m Sprint

Minute 2: Max Distance Hand Stand Walk/Hold

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

June 24th

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R2R Fitness (West Paducah) – CrossFit

Snatch (Every 90 Seconds for 9 mins (6 Sets))

Squat Snatch + Hang Snatch from mid knee

Sets 1-2 @ 70% of 1 RM Hang Snatch

Sets 3-4 @ 75% of 1RM Hang Snatch

Sets 5-6 @ 80% of 1RM Hang Snatch

Horton (Time)

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
To learn more about Horton click here

Metcon (No Measure)

Not for time:

20 Hip Extensions

15/15 KB Oblique Side Bends

Partner Friday June 23 2017

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

Homework

Homework for the week=Pick 1 Big Weakness

Pick a weakness that you really struggle with. For the week try to accumulate 300+ reps at that movement by doing EMOMs, Max Reps, etc.

Metcon (Time)

Use one barbell and change weights during rest period.

4 Squat Snatches + 8 CJ, 115/75, 2 min rest

3 Squat Snatches + 7 CJ, 135/95, 2 min rest

2 Squat Snatches + 6 CJ, 155/105, 2 min rest

1 Squat Snatch + 5 CJ, 185/125

Time Cap: 15 minutes

Metcon (Time)

In Teams of 3 for time:

50 Bench Press (155/85)

800m Run with KB (53/35)

20 Tire Flips

100 T2B

20 Tire Flips

800m Run with KB

50 Bench Press

Time Cap: 25 Minutes

If Raining…

In Teams of 3 for time:

50 Bench Press (155/85)

21 *Down and Back Farmers Carry (30m is down)

150 Plate Overhead walking lunges (45/25)

100 T2B

150 Plate Overhead walking lunges

21 Down and Back Farmers Carry

50 Bench Press

*while partner is doing farmers carry…other partners will be holding a plank.
Only 1 athlete working at a time. You will all run together, however only 1 athlete will hold the KB during the run. You can switch out at any point.

June 23rd

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R2R Fitness (West Paducah) – CrossFit

Back Squat (EMOTM for 5 Mins )

Min 1: 7 Reps @ 65% of your 1 RM back squat

Min 2: 3 reps @ 80% of 1RM BS

Min 3: 7 @ 80% of 1RM BS

Min 4: 3 @ 85% of 1RM BS

Min 5: AMRAP @ 85% of 1RM BS

Metcon (Time)

In a 4:00 window, complete the following:

2 Rounds:

12 Front Squats 135/95

12 Toes to Bar

If you complete the work before 4:00, then move onto the next round.

2 Rounds:

10 Front Squats 165/115

12 T2B

If you complete the work before 8:00, then move onto the next round

2 Rounds:

8 Front Squats 185/135

12 T2B

If you complete the work before 12:00, then move onto the next round

2 Rounds:

6 Front Squats 205/155

12 T2B

*This workout is for time with a 16 minute time cap. If at any point, you don’t complete the work for the four minute period, then your workout is done.

Thursday June 22 2017

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

Back Squat (6 Minute EMOM of 5 Back Squats @ 60%+5-10#)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Metcon (AMRAP – Rounds and Reps)

15.3 R2R Scaled Version:

14 Minute AMRAP of:

14 Pull Ups

50 Wallballs (you choose weight)

50 DU’s or 200 SU

Homework

Homework for the week=Pick 1 Big Weakness

Pick a weakness that you really struggle with. For the week try to accumulate 300+ reps at that movement by doing EMOMs, Max Reps, etc.

June 22nd

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

50 Double Unders

Run 200 Meters

40 Double Unders

Run 400 Meters

30 Double Unders

Run 600 Meters

20 Double Unders

Run 800 Meters

10 Double Unders

*8 Toes to bar anytime you trip up on the rope.

*19 Minute cut-off

Metcon (Time)

Rest 2 minutes, then:

27 Thrusters 75/55

24 Handstand Push-ups

21 Thrusters

18 HSPU

15 Thrusters

12 HSPU

9 Thrusters

6 HSPU

3 Thrusters

*9 Minute Cut-off

Benchmark Wednesday June 21 2017

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

1-Mile Run (Time)

Max Effort 1-Mile Run
Nothing sexy about this! Come set a new 1 mile run time for yourself!

Metcon (Calories)

Partner Rowing

Partner #1 rows for 2 minutes then Partner #2 rows for 2 minutes

Partner #1 rows for 1:30, Partner #2 does the same.

Partner #1 rows for 1 min, partner #2 does the same.

Partner #1 rows for 30 seconds, partner #2 rows for 30 seconds.

Homework

Homework for the week=Pick 1 Big Weakness

Pick a weakness that you really struggle with. For the week try to accumulate 300+ reps at that movement by doing EMOMs, Max Reps, etc.

June 21st

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R2R Fitness (West Paducah) – CrossFit

Bench Press (4-4-4-4-4)

Use 85% of your 1RM for all of your sets if possible.

Metcon (AMRAP – Reps)

6 Minute AMRAP:

6 Deadlifts 225/155

6 Bar Facing Burpees

Metcon (No Measure)

Accessory Work

4 Rounds not for time:

8 Bent Over Barbell Rows

8 Barbell Curls

8 Diamond Push-ups