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10/18/17 CrossFit

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Nuclear CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 3

21 Overhead Squats (95/65)

21 Burpee Over the Rower

Max Calorie Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpee Over the Rower

Max Calorie Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpee Over the Rower

Max Calorie Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpee Over the Rower

Max Calorie Row

Score today is the total calories after all four rounds. This should be a weight for the overhead squats that athletes could perform 30, 25, 20, and 15 repetitions unbroken respectively when fresh. Within the workout today, being able to go unbroken on each and every round will help meet the sprint stimulus of each AMRAP. Burpees today will be lateral over the rower with no need to stand to full extension on each.

10/16/17 CrossFit

By: 0

Nuclear CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Lurong WOD – Nimble sasquatch

Level 3

14min AMRAP

-2 Squat Clean and Jerk

-1 Ring Muscle Up

-4 Squat Clean and Jerk

-2 Ring MU

-6 Squat Clean and Jerk

-3 Ring MU

-8 Squat Clean and Jerk

-4 Ring MU

-10 Squat Clean and Jerk

-5 Ring MU

-etc…

(165/115) & (155/105)

Metcon (AMRAP – Rounds and Reps)

Level 2

14min AMRAP

-2 Squat Clean and Jerk

-2 Pull Ups

-4 Squat Clean and Jerk

-4 Pull Ups

-6 Squat Clean and Jerk

-6 Pull Ups

-8 Squat Clean and Jerk

-8 Pull Ups

-10 Squat Clean and Jerk

-10 Pull Ups

-ETC

(135/95) & (115/85)

Metcon (AMRAP – Rounds and Reps)

Level 1

14min AMRAP

-2 Clean and Jerk

-3 Ring Rows

-4 Clean and Jerk

-6 Ring Rows

-6 Clean and Jerk

-9 Ring Rows

-8 Clean and Jerk

-12 Ring Rows

-10 Clean and Jerk

-15 Ring Rows

-ETC

(65/45) & (55/35)

10/14/17 CrossFit

By: 0

Nuclear CrossFit – CrossFit

Metcon (Time)

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, complete one of the following:

Equal Distance on the Rower &

50/35 – 30/20 – 15/10 Calorie Bike