Blog Search

July 21st

By: 0

R2R Fitness (West Paducah) – CrossFit

Split Jerk (EMOTM For 5 Mins)

Perform 5 split jerks emotm for 5 mins starting with an empty barbell. Don’t go very heavy on this portion.

Behind The Neck Jerk (Every 90 seconds for 12 mins (8 Sets) )

Perform 1 rep every 90 seconds

Sets 1-2 @ 75% of 1RM Split Jerk

Sets 3-4 @ 80% of 1 RM SJ

Sets 5-6 @ 85% of 1 RM SJ

Sets 7-8 @ 90% of 1 RM SJ

Metcon (Time)

6 Rounds For Time:

6 Power Cleans 225/155

24 Double Unders

*12 Minute Cut-off

July 20th

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon (AMRAP – Reps)

5 rounds for reps:

1 Min of Chest to Bar Pull-ups

1 Min of Back Squats 155/105 (the bar will come from the ground)

1 Min of Toes to Bar

1 Min of Box Jumps 30/24

1 Min of Rest

*Your score is your total amount of reps accumalted

Metcon (No Measure)

3 Minutes of a banded walking march. Try to make it without having to take a break. If that isnt feasible yet, do three one minute segments

July 19th

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

“DT With a Twist”

600 Meter Run

2 Rounds of DT

12 Deadlift 155/105

9 Hang Cleans 155/105

6 Push Jerks 155/105

600 Meter Run

2 Rounds of DT

600 Meter Run

2 Rounds of DT

600 Meter Run

*30 Minute Time Cap

Metcon (No Measure)

2 Rounds not for time:

10 Pistols Right leg, 10 Left leg

20 Banded Tricep Extensions

30 GHD sit-ups (60 AB mat if you aren’t comfortable with the GHD)

Tuesday July 18th

By: 0

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

Metcon (Time)

5RFT of:

30 Wallballs (20/14)

10 Hang Cleans (Squat or Power)

Weight:

Men= 115, 135, 155, 185, 205

Women= 75, 95, 105, 115, 125

*You increase the weight each round.

Metcon (No Measure)

Accessory Work (Pick one):

a) 4x400m Run *rest 2 minutes

b) Superset of:

8-12 reps Bar Bent Over Rows

8-12 reps Barbell Curls

x4

c) Superset of:

8-12 reps (each side) Bulgarian Dumbbell/kb Split Squat

15-20 reps Banded Tricep pull-downs

x4

July 18th

By: 0

R2R Fitness (West Paducah) – CrossFit

Snatch (E2MOTM for 12 Minutes (6 Sets))

Snatch high pull + Squat Snatch + Overhead Squat

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

Sets 3-4 @ 75%

Set 5 @ 80%

Set 6 @ 85%

Back Squat (E2MOTM for 10 mins (5 Sets))

4 second decent, 1 second pause in the bottom, 1 second pause at the top. The coach will call this out for you.

Sets 1-2 @60% of 1RM

Sets 3-4 @ 65% of 1RM

Set 5 @ 70% of 1RM

Metcon (14 Rounds for reps)

EMOTM for 14 Minutes:

Odd: 20/18 Cal Row

Even: 15 Wall Ball Shots 20/14

*Scale the numbers if you can’t complete the work in the allotted minute.

AGJ

By: 0

R2R Fitness (West Paducah) – CrossFit

When your husband is the coach for open gym and it’s your bday…he programs the wod just for you!!! Happy Birthday Ashley Jones
– Coach Tommy

Metcon (AMRAP – Rounds and Reps)

*38 Burpee Buy In

16 Min Amrap

7 Hang clean (115/75)

16 ab matt sit ups

79 Single Unders