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Friday June 2 2017

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

Squat Clean (15 minute EMOM to find new 1RM Squat Clean)

Metcon (AMRAP – Rounds and Reps)

In teams of 2:

15 Minute AMRAP

100 DU’s (300 Singles)

20 T2B

30 Hang Power Cleans (135/95)

40 KBS (53/35)

Each time you switch…that person has to do 5 Burpees

Metcon (No Measure)

Starting next week…be on the lookout for 2 minute challenges that will be happening during class!

Bootcamp

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

Metcon (No Measure)

For time:

50-calorie row

50 box jump overs

50 Kettlebell deadlifts

50 wall-ball shots

50 Box Dips

50 wall-ball shots

50 Kettlebell deadlifts

50 box jump overs

50-calorie row

Time cap: 21 minutes

Coaches choice for cash out

May 31t

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R2R Fitness (West Paducah) – CrossFit

Buy In: 25 GHD Sit-ups (50 AB Mat sit-ups)

Buy Out: 10/10 Single Leg KB deadlift (Light weight)

Push Press (Every 90 Sec for 9 mins (6 sets))

Push Press + Push Jerk

Sets 1-2 @ 80% of 1RM Push Press

Sets 3-4 @ 85% of 1RM Push Press

Sets 5-6 @ 90% of 1RM Push Press

Deadlift (Every 90 sec for 9 Minutes (6 Sets) )

Sets 1-3 3 reps @ 65% of 1RM Deadlift

Sets 4-6 3 reps @ 70% of 1RM Deadlift

Metcon (Time)

For Time:

45 Cal Row

45 Push Press 95/65

*9 Minute cut-off

**We may have to run multiple heats with the rowers.

May 30th

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R2R Fitness (West Paducah) – CrossFit

Buy In: 500 Meter Row (easy for 400, sprint the last 100)

Buy Out: 2 Rounds not for time:
Windmills 10/10 (Light Kettle Bell)
Crossack Squat 10/10 (Light KB Goblet position)

Snatch (E2MOTM for 14 Mins (7 Sets) )

Snatch High Pull + 2 Hang Squat Snatches

Sets 1-2 @ 65% of 1RM Snatch

Sets 3-4 @ 70% of 1RM Snatch

Sets 5-6 75% of 1RM Snatch

Set 7 @ 80% of 1RM Snatch

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

4 Burpee Box Jumps 24/20

7 Handstand Push-ups

Memorial Day Murph

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

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here