Blog Search

Tuesday

By: 0

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

Metcon (AMRAP – Reps)

7 Minute AMRAP of:

Bar Over Burpees

*On the Minute: 7 Deadlifts (225/155)

*Score total Burpees completed

Metcon (3 Rounds for reps)

15 Minute EMOM of:

Minute 1: Dumbbell Snatch (50/35)

Minute 2: Pistol

Minute 3: Double Unders

*Score lowest rep per movement

Scale:

Kettlebell Snatch

Goblet Squats

Single Unders

“I Think I Can…I Think I Can…”

By: 0

R2R Fitness (West Paducah) – CrossFit

Metcon

Metcon (Time)

For time, complete the following work:

(this is intended to be a sprint…how hard can you go w/out stopping before the rest period)

Row 500m (D-10)

50 Back Squats (45/35)

40 Push Press

30 Wall Balls (20/14)

20 Ring Rows (Elevated feet)

10 OHS

Rest 2 min

10 OHS

20 Ring Rows

30 Wall Balls

40 Push Press

50 Back Squats

Row 500m

Partner Friday

By: 0

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

Metcon (AMRAP – Rounds and Reps)

In Teams of 2, 30 Minute AMRAP of:

500m Row

100 Double Unders or 200 SU

10 Power Cleans

3R of Cindy

Cindy=

5 Pull Ups

10 Push Ups

15 Air Squats

Power Clean Weight:

Rx: 155/105

Rx+: 225/155

Directions:

Partner 1 Will Row first, then partner 2 will do DU or SU. Partner 1 CANNOT help Partner 2 with DU/SU. Partner 2 has to complete the jump rope alone. Once the jump rope is complete, then you can work together as a team…however only 1 person working at a time. Once you get back to the row, you will switch roles. Partner 2 will now row and Partner 1 will do jump ropes.

Nov 3rd

By: 0

R2R Fitness (West Paducah) – CrossFit

Chest-To-Bar Pull-ups (Max reps )

For Max Repetitions:

1:00 Chest-to-Bar Pull-Ups

1:00 Rest

1:00 Chest-to-Bar Pull-Ups

Power Snatch (5 x 3 )

Set #1 – 3 Repetitions @ 60% of 1RM Snatch

Set #2 – 3 Repetitions @ 65% of 1RM Snatch

Set #3 – 3 Repetitions @ 70% of 1RM Snatch

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

Set #5 – 3 Repetitions @ 70% of 1RM Snatch

Metcon (Time)

5 Rounds:

21 Air Squats

12 Burpees to a target

9 Dumbbell Power Snatches (70/50)

*15 Minute cut-off

BBC Thursday

By: 0

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

Squat Clean (10 x 3 )

These should be touch and go reps. This is a lot of volume, so start around 30-35%. Work on speed under the bar.

Metcon (No Measure)

Station Work:

4 Rounds

1. 5-7 Banded Kettle Bell Presses

2. 5 Glute Ham Raises

3. 5 Dumbbell Burpees

4. 1:00 Static Hold on an odd object

Nov 2nd

By: 0

R2R Fitness (West Paducah) – CrossFit

Deadlift (5-3-1)

Set 1: 5 @ 30% of 1RM

3 @ 35% of 1RM

1 @ 40% of 1 RM

Set 2: 5 @ 35% of 1RM

3 @ 40% of 1RM

1 @ 45% of 1 RM

Set 3: 5 @ 40% of 1RM

3 @ 45% of 1 RM

1 @ 50% or 1RM

*Take 20 minutes to complete this task

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP:

12 Sumo Deadlift High Pull 75/55

8 Thrusters 75/55

400 Meter Run

Thursday

By: 0

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

Push Press (Max Reps @ 80%)

Metcon (AMRAP – Rounds and Reps)

“Ouch…my quads and glutes”

17 Minute AMRAP of:

400m Run

20 Jumping Lunges

2 Down and Back Plate Pushes (45#)

*A down will consist of 36 feet, or 6 mats length wise. Then you will bring it back to the starting spot. That is one.