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Saturday

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

Metcon (Time)

“HarDTop”

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Metcon (No Measure)

Gymnastic Accessory:

10×5 Strict C2B or Pull Ups

Nov 17th

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R2R Fitness (West Paducah) – CrossFit

Metcon (10 Rounds for reps)

Midline/Gymnastic work

EMTOM for 10 Minutes:

Odd: 15 Chest to Bar Pull-ups

Even: 15 Hollow Rocks

Split Jerk (Every 90 Seconds for 6 sets )

1 Pausing Split Jerk in the bottom for 3 seconds +

2 Split Jerks

Set 1 @ 50%

Set 2 @ 55%

Set 3 @ 60%

Set 4 @ 65%

Set 5 @ 65%

Set 6 @ 65%

Metcon (AMRAP – Reps)

AMRAP for 7 Minutes:

10 Back Squats 45/35 (Barbell Only)

50 Double Unders

*This should be extremely fast and in a very anaerobic state. You will have to clean the barbell, then put it in the back rack position.

**Please don’t drop the barbells

Partner Friday

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

Metcon (Time)

“Partner Workout with a twist…”

Teams of 3 (1:2)

9rds for time:

20/15 Cal. Bike

10 Squat Cleans (135/95)

20/15 Cal. Row

10 Power Cleans (135/95)

* Each partner does 1 complete rd before the next partner can start. Continue through until 3 rds are complete for all 3 members. So you will do a total of 9 rounds as a team.

BUTTTTTTTTTTTTTT….there is a twist ;). While the partner is working on the workout above, the other two partners will be required to do work. Here are the details…

-For the first 3 rounds, one partner not doing the workout above will be required to do a handstand hold or Plate Hold Overhead (45/25). You can switch at any time with the other partner.

-For the middle 3 rounds, one partner not doing the workout above will be required to do a Kettlebell hold (one each hand). You can switch at any time with the other partner.

-For the last 3 rounds, one partner not doing the workout above will be required to do a plank hold. You can switch at any time with the other partner.

Nov 16th

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R2R Fitness (West Paducah) – CrossFit

Deadlift (5-3-1)

Set 1: 5 @ 45% of 1RM

3 @ 50% of 1RM

1 @ 55% of 1 RM

Set 2: 5 @ 50% of 1RM

3 @ 55% of 1RM

1 @ 60% of 1 RM

Set 3: 5 @ 55% of 1RM

3 @ 60% of 1 RM

1 @ 65% or 1RM

*Take 10 minutes to complete this task

Metcon (Time)

In a team of three, split the work anyway you want with one working at a time:

6 Rounds:

30 Deadlifts 225/155

30 Handstand Push-ups

30 Ring Muscle-ups

30 Wall Balls 20/14

*25 Minute Cut-off

**Use your hardest pulling motion and pushing motion for the Ring Muscle ups and HSPU

Nov 15th

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R2R Fitness (West Paducah) – CrossFit

Power Clean (Every 90 sec for 6 sets )

Power Clean + Hang Power Clean + Push Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27 Calorie Row

21 Power Cleans (155/105)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

AMRAP 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Metcon (No Measure)

Midline Work:

3 rounds not for time:

12 GHD Sit-ups

15 Knee to Elbows

18 Ab May sit-ups

Nov 14th

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R2R Fitness (West Paducah) – CrossFit

Handstand Push-ups (EMOTM for 7 mins )

EMOTM FOR 7 mins:

7 strict HSPU

*choose your hardest pushing motion if you have to scale

Power Snatch (EMOTM for 7 mins: 3 power snatches @ 65% of 1RM)

Metcon (Time)

5 Round for time:

15 Power Snatches 75/55

30 Double Unders

200 Meter Run

*11 Minute Cut-off