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Monday May 1 2017

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

Metcon (No Measure)

10 Minute EMOM of:

Odd: 5 Bar MU

Even: 10 HSPU

Scale

Bar MU: 10 C2B or Pull Ups, 4 Negative, 15 Ring Rows, 12 strict banded

HSPU: 15 Push Ups

Metcon (Time)

For Time:

30 Bar Over Burpees

30 Cal Row

15 Power Snatches (135/95)

400m Run

15 Power Snatches

30 Cal Row

30 Bar Over Burpees

Saturday April 29th 2017

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

Metcon (Time)

100 DU’s (x2 SU)

75 Kettlebell swings (53/35)

50 T2B

25 Power Snatches (115/75)

10 Muscle Ups

For Time

Metcon (AMRAP – Reps)

Cash Out: Max Sit Ups or Hollow Rocks in 6 Minutes

Metcon (No Measure)

Barbell Club:

1. Snatch – heavy single

2. Clean & Jerk – heavy single

3. Front Squat – heavy single

“The Luck of the Hat” Friday

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

Metcon (No Measure)

With Todays Strength and Metcon there will be 3 choices. In a hat, 1 person from the class will drawl a number that will represent what workout you will do.

May the odds be ever in your favor 😉

Metcon (Weight)

#1: 5×3 Squat Cleans *Perfect reps only*

#2: 2 Power Cleans+3 Front Squats

5x @75-80% of Front Squat

#3: Squat Clean+Power Clean+Front Squat 5×2 @75-80% of Front Squat

Metcon (AMRAP – Reps)

Partner Aerobic Work

#1: Max 400m Partner Relay Repeats in 20 minutes.

#2: Partner 1: Run 400m

Partner 2: Row 250m

*Swap and complete this as many times as possible in 20 minutes.

#3: In Teams of 3: Max 100m Sprints in 20 minutes. (Partner 1 Will sprint to partner 2, partner 2 will sprint to partner 3, partner 3 will sprint to partner 1.) *Rest while other partners are running

Bootcamp

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

Metcon (No Measure)

With a 20 minute time Cap…complete the following:

50-40-30-20-10

Jump Rope

Kettlebell Swings

Sit Ups

If you complete it before the 20 minutes, AMRAP with the remaining time:

5 Burpees over Ab Mat

10 Goblet squats with KB

Cash out: Coaches choice

Hero Wednesday April 26 2017

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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Metcon (No Measure)

Barbell Club:

1. Power Snatch – 5 x 2

2. Power Clean & Power Jerk – 5 x 2(1+1)

3. Push Press+Push Jerk+Split Jerk max

Monday April 24 2017

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

Metcon (Time)

For Time:

50 Wallballs

25 Pull Ups

40 Wallballs

20 Pull Ups

30 Wallballs

15 Pull Ups

20 Wallballs

10 Pull Ups

10 Wallballs

5 Pull Ups

*Coach chooses wb weight.
Time Cap: 18 Minutes

Metcon (3 Rounds for reps)

Every 5 Minutes for 15 Minutes complete:

-750m Row

-Push ups in 2 sets

*Score Push Ups