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Dirty Dancing

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R2R Fitness (West Paducah) – CrossFit

Metcon

Metcon (Time)

For time… complete the following work:

30 Kettle Bell Swings (53/35)(70/53)

200m Run

30 Wall Balls (20/14)(30/20)

200m Run

30 Sit ups (AB Mat)(GHD)

200m Run

30 Push Press (95/75)(115/85)

200m Run

30 Squat Cleans (95/75)(115/85)

200m Run

30 Russian Twist (wall ball)

200m Run

Sept. 16th

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R2R Fitness (West Paducah) – CrossFit

800m Run (Time)

Max Effort 800m Run
2 Sets: 800 Meter Run

Rest 3:00 between efforts.

Goal here is to hold as even splits as you possible can. This will be a repeatable portion to build mid-range capacity, so starting with a conservative pace and aiming to match that to the second on each round is the goal to start. For tracking below, only enter your slowest round. This will be the number we will focus on.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24″/20″)

Sept. 15th

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R2R Fitness (West Paducah) – CrossFit

Front Squat (9 x 1 )

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Note – the range of motion from parallel to the bottom of our squat will not be dramatic. The actual distance may not be dramatic, but the tension under those specific positions are what makes this challenging and productive.

Week 4 of 4 on our Tempo Front Squats. The most challenging pauses will be at parallel, as opposed to the bottom of the squat. Expect to be challenged here. It is a constant battle to improve our front rack position – not to just maintain it, but trying to improve it throughout.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squa

Metcon (Time)

For Time:

21 – 15 – 9

Squat Snatches (95/65)

Chest to Bar Pull-Ups

*7 Minute cut-off

Partner Friday

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

Bench Press (3×3 Across)

Metcon (AMRAP – Reps)

“Hard Labor”

Teams of 3:

AMRAP 25:

100 Calorie Row, 100 Power Cleans (135/95)

100 Calorie Row, 80 Push Jerks (135/95)

100 Calorie Row, 60 Front Squats (135/95)

100 Calorie Row, 40 Clusters (135/95)

Sept. 14th

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R2R Fitness (West Paducah) – CrossFit

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
*14 Minute cut-off

Metcon (No Measure)

Not For Time:

Accumulate 500 Feet of a walking Air Lunge. If you haven’t been here at least 3 months with us, then cut that amount in half.

*The rig is roughly 25 ft. Down and back is 50 ft FYI.

Sept 13th

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R2R Fitness (West Paducah) – CrossFit

Power Clean (EMOTM for 8 minutes)

EMOTM perform the following complex:

– Power Clean, Hang Power Clean, Push Jerk, Split Jerk.

– You must complete all four movements before dropping the barbell. The reps do not count if you don’t make it unbroken.

Min 1-2 @ 45% of 1 RM Clean

Min 3-4 @ 55%

Min 5-6 @ 65%

Min 7-8 @ 75%

Metcon (3 Rounds for reps)

In a 5:00 Window:

50 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window:

35 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window:

20 Wall Balls (20/14) *Females 9′ Target

Time remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell Facing Burpees

*Your score is how many Deadlifts and Burpees you do each round. The Wall Balls do not count towards your score.

Benchmark Wednesday

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

Rich (Time)

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
20 Minute Time Cap

Metcon (No Measure)

Accessory Work (Pick 2):

#1: 3×10 Dumbbell Push Press (Each Arm)

#2: 4 sets of Max Strict Pull Ups or 4×4 Negative Pull Ups

#3 Bar Bent Over Rows 4×12 Superset with 4×12 Barbell curls

#4 Horizontal Ring Rows 5×12

Tuesday

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

Squat Clean (12 Minute EMOM: 1RM)

Metcon (3 Rounds for reps)

“Frank the Tank”

AMRAP 5, Rest 5

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
The wall ball is the buy in. If you complete a round, then you will go back to deadlifts. Score total reps completed for each AMRAP (wallballs included).