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Oct. 3rd

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

5 Rounds For Time:

200 Meter Run

30 Double-Unders

9 Hang Power Cleans (155/105)

*12 Minute Cut-off

Metcon (Time)

Rest 8 Minutes before the next portion.

For Time:

21-18-15-12-9-6-3

AB Mat Sit-ups

Chest to Bar Pull-ups

*10 Minute Cut-off

Tuesday Night BBC

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Barbell Club

High-Hang Snatch (High Hang + Low Hang )

1. High Hang Snatch+ Low Hang Snatch (right above knee): 6 x 2 Work up in weight throughout the course of the 6 sets. *Be careful not to sit too far back on the heels when snatching from the low hang.

Back Squat (3-3-3-3-3)

Tempo Back Squats: 5×3. 3 second descent, 2 second pause in the bottom. Work up in weight throughout the 5 sets, but do not go so heavy that you cannot maintain the tempo.

*These will be done with KB’s and bands on a barbell.

Metcon (No Measure)

5 Sets Not For Time:

1. 5 Box Jumps (From your Knees)

2. 10 Lat Pull Downs

3. 10 Hip Thrusters

4. 15 GHD Sit-ups

*Buy Out – Banded Weighted Overhead Walks with a PVC pipe and KB’s

Tuesday

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

Back Squat (20 Reps @50% (add 5-10# from last time))

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 Thrusters (95/65)

8 Pull Ups

30 DU’s (x2 SU)

Metcon (No Measure)

Strength Accessory: 4×12 Single Leg Split Squat (Each Leg)

Oct 2nd

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R2R Fitness (West Paducah) – CrossFit

Squat Snatch (3×1 @ 80%, 2×1 @ 90%)

Warm-Up Sets

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Back Squat (3-1-3-1-3-1)

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

Metcon (No Measure)

5 Rounds not for time:

5 Strict Pull-Ups

3 Wall Walks

10 Strict Ring Dips

Monday

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

Push Press (Heavy 5 Rep)

Push Press (Heavy 4 Rep)

Push Press (Heavy 3 rep)

Push Press (Heavy 2 Rep)

Push Press (Heavy 1 Rep)

Metcon (4 Rounds for reps)

Every 3:00 x 4 Rounds

15/12 Calorie Row or Bike

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

*Only score Push Press

Metcon (No Measure)

Gymnastic Accessory: 60 Second Plan Holds (5 to 8 sets) Rest as long as needed.

Old Man Winter

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

Metcon

Metcon (AMRAP – Rounds and Reps)

For time, complete the following with a running clock:

In 5 min, complete AMRAP of:

– 200m Run (complete once)

– 20 Med Ball Cleans (20/14)

– 10 DB Front Rack Lunges (50/35)

– 1 Rope Climb

Rest 3:00

In 5 min, complete AMRAP of:

– 200m Run (once)

– 20 Wall Balls (20/14)

– 10 DB Push Press (50/35)

– 1 Rope Climb

Rest 3:00

In 5 min, complete AMRAP of:

– 200m Run (once)

– 20 D/U

– 10 AB Sit-Ups

– 1 Rope Climb

Saturday

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

Metcon (3 Rounds for reps)

12 Minute EMOM of:

Minute 1: Strict HSPU or Handstand Hold

Minute 2: Burpee Box Jumps (24/20)

Minute 3: Chest to bar pull ups

Minute 4: Rest

*Score total reps per round

Metcon (Time)

For Time:

800m Run

50 OHS (45/35)

800m Run

50 Thrusters (45/35)

800m Run

50 Front Squats (45/35)

Sept. 30th

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R2R Fitness (West Paducah) – CrossFit

Metcon (Time)

800 Meter Run, 50 Overhead Squats

800 Meter Run, 50 Thrusters

800 Meter Run, 50 Front Squats

RX = Empty 45# barbell for men, and empty 35# barbell for the ladies.

*25 Minute cut-off

Metcon (No Measure)

Buy Out:

50 AB Mat Sit-ups

3:00 Plank Hold (Split up however you want)

50 AB Mat sit-ups

Saturday Morning BBC

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R2R Fitness (Metropolis), R2R Fitness (Paducah), R2R Fitness (West Paducah) – Barbell Club

Power Snatch (3-3-3-2-2-1-1-1)

Power Snatch: 3×3. Same Weight all 3 sets. 2×2. Same weight for 2 sets. 3×1. Same weight for 3 singles. Move up in weight as the reps decrease.

Overhead Squat (1 x 3, 2 x 2, 3 x 1 )

1 x 3 @ 55%

2 x 2 @ 70%

3 x 1 @ 85%

Metcon (No Measure)

Station Work:

1. 10 Reverse Hypers

2. 10 Crossover Symmetry Bands

3. 1:00 Plank Holds

4. 50 ft Stone/Med Ball Carries

Sept 29th

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R2R Fitness (West Paducah) – CrossFit

Split Jerk (2 pausing split jerks + 1 split jerk (no pause))

All sets are taken from the rack. On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds. In the complex above, we are to complete (2) pausing split jerks, followed by (1) split jerk where there is no pause.

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 70% of 1RM Clean and Jerk

Set #5 – 70% of 1RM Clean and Jerk

Metcon (Time)

For Time:

21 Barbell-Facing Burpees

21 Power Cleans (155/105)

21 Barbell-Facing Burpees

*No time cap. You have to finish.