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Saturday March 4th 2017

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

Front Squat (Do 2 Front squats every 90 seconds until failure.)

Rx+ Starting Weight

Guys-135

Girls-95

Add 10-20# Every 90sec

Rx

Guys-65

Girls-45

Add 5-10# Every 90sec

*Goal is to last 15 min or more!

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP of:

9 Squat Cleans (95/65)

9 C2B

CrossFit Open 17.2

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

17.2: CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Bootcamp

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R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Buy in: 1 min max jumping lunges / 30 second lunge hold / 30 sec lunge hold other leg

WOD:

8 min AMRAP

50 squats

run 250m

50 mtn climbers

run 400m

50 pushups

run 250

8 min AMRAP

25 v-situps

run 400

25 pushups

run 250m

25 plank ups

8 min AMRAP:

25 jumping squats

50m broad jumps

1 min plank

50m broad jumps

Cash out: 1 min hollow body rocks / 1 min hold

Bootcamp

By: 0

R2R Fitness (Metropolis) – Bootcamp

Metcon (No Measure)

Buy In: 2 rounds: 30 sec max squats / 30 sec flutter kicks

2 rounds, continuous clock:

1 min shuttle sprint 50 m

1 min jumping squats

1 min walking lunges

1 min bear crawl

1 min rest

1 min burpees

1 min cal row

1 min Kettlebell swings

1 min rest

1 min max v-situps

1 min hollow body hold

1 min mountain climbers

1 min rest

Cash out: 2 rounds: Run 400m, then squat hold until all members are back

Monday February 27 2017

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

Metcon (AMRAP – Reps)

7 Minute EMOM of:

HSPU

Rx+ Goal=10+

Rx Goal=5+

Score your lowest minute.

Metcon (3 Rounds for reps)

3 Rounds of:

3 Minute Cal Row

3 Minute Power Cleans (185/125)

3 Min Handstand Walks/Handstand walk progressions

*Score Total Reps
Handstand walk progressions-

1.) Shoulder Taps

2.) Box Shoulder Taps

3.) Around the world on box

4.) On the wall shoulder touches

See link: https://www.youtube.com/watch?v=OrQtc2IaabU