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Tuesday May 9 2017

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

Metcon (3 Rounds for reps)

In Teams of 3…

21 Minute EMOM

Minute 1: Max Distance Row (meters)

Minute 2: power Cleans (185/125)

Minute 3: Box Jumps (24/20)

*On 3.2.1.Go, each partner will start at a different movement. Your goal is to complete as much as you can during that minute. At the end of each minute you will rotate with your partner. Have fun πŸ˜‰

*Scoring: Each 250m rowed is a rep. Each squat clean is a rep. Each box jump is a rep.

Bootcamp

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

Metcon (No Measure)

Team of 3 complete in any order/rep scheme they choose (e.g. 30 squats, 30 lunges, 30 push ups, 30 box steps – 10 rounds)

In teams of 3:

300 squats w/kb

300 lunges w/kb

300 push ups (whoever isn’t doing push ups holds sand kb)

300 box steps w/ kb

4x200m run with kb

the kb cannot touch the ground the entire time (10 burpee penalty for entire team)

Only 1 kb per team.

COACHES CHOICE FOR CASH OUT!!

Saturday May 6 2017

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

Metcon (No Measure)

10 Minute EMOM of:

Odd: 15/12 Cal Row (FAST)

Even: 10 KB Snatches (You pick the weight)

Metcon (Time)

For Time:

1 Mile Run

21 Kettlebell Swings (53/35)

21 Goblet Squats (53/35)

800m Run

15 Kettlebell Swings

15 Goblet Squats

400m Run

9 Kettlebell Swings

9 Goblet Squats

Metcon (No Measure)

Barbell Club

1. Snatch on the minute: for 5 min same weight. snatch on the minute for 5 min more weight. snatch on the minute for 5 minutes more weight. that is 15 minutes of snatch on the minute. change weight only 3 times and after the 5th set.

2. Clean and jerk: same as snatch.

3. Front squat: 5, 5, 5, 3, 3, 3.

Benchmark Wednesday May 3 2017

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

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Back Rack Lunge (3×8 Across )

If time allows

Weightlifting

1. Warm Up: JUNK YARD DOG

+ BURGENER WARM UP

SKILL TRANSFER EXERCISES

2. Snatch Push Press+ohs+snatch sotts press: 1+1+3 x 3 sets (Light weight)

3. Snatch+snatch balance no dip: 1+1 x 3 sets. as weight gets heavier progress to a snatch+snatch balance with a dip for 1+1 x 3 sets.

4. Power clean+hang clean+ front squat+ jerk: 1+1+2+1 x 5 sets.

5. Bar bell curls: 50 reps. (Have to get those arms looking good πŸ˜‰ )