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8/21/17 CrossFit

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Nuclear CrossFit – CrossFit

Metcon (Time)

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh. Within the workout, going unbroken may not be the best approach, but choosing the proper load will get each individual the best workout for them.

8/17/17 QuickFit

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Nuclear CrossFit – QuickFit

Metcon (AMRAP – Rounds)

3 Rounds of the following:

3 Minutes to complete:

600/500m Row

*Rest remainder of time

3 Minutes to complete:

25 Push-ups

20 Dumbbell Step-ups (Heavy)

*Break up however you want

*Rest remainder of time

**Score is total number of full rounds completed in the 3min time frame. Each 3min section counts as a round for scoring. A perfect score would be 6 rounds**

8/16/17 CrossFit

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Nuclear CrossFit – CrossFit

Metcon (Time)

15-10-5

Kettlebell Swings (70/53)

Toes to Bar

800m Plate Run (45/35)

5-10-15

Kettlebell Swings (70/53)

Toes to Bar

Looking for a challenging weight on the Kettlebell today, but something our athletes know they will complete the first 15-10-5 repetitions unbroken.

If not running today, have athletes complete one of the following:

1000 Meter Row

50/35 Calorie Assault Bike

8/15/17 CrossFit

By: 0

Nuclear CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 3, Rest 3:00

21/15 Calorie Row

21 Burpees Over Rower

Max Thrusters (75/55)

AMRAP 3, Rest 3:00

18/12 Calorie Row

18 Burpees Over Rower

Max Thrusters (95/65)

AMRAP 3, Rest 3:00

15/10 Calorie Row

15 Burpees Over Rower

Max Thrusters (115/80)

AMRAP 3

12/8 Calorie Row

12 Burpees Over Rower

Max Thrusters (135/95)

Quick work/rest intervals today. Score is total thrusters. Modifying overall rep scheme to 18-15-12-9 is an option. When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:

1st: 25+ reps

2nd: 20+ reps

3rd: 15+ reps

4th: 10+ reps