20Jan

01/21/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Calories)

4 Rounds of…

Assault Bike

40 seconds @RPE 7

30 seconds @RPE 8

10 seconds @RPE 9

10 seconds @RPE 10

30 seconds @RPE 5

Rest 2 minutes between Rounds

Then…

4 Rounds of…

Row

40 seconds @RPE 7

30 seconds @RPE 8

10 seconds @RPE 9

10 seconds @RPE 10

30 seconds @RPE 5

Rest 2 minutes between Rounds
Intensity is scaled by the individual

Beast Work

Metcon (Weight)

6 sets of…

2 Tall Snatch

2 Snatch Balance

@light-moderate


19Jan

01/20/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Front Squat (6 sets of 2 @80%)

Metcon

Metcon (Time)

4 Rounds

8 Thrusters (115/80)

14 Toes to Bar
Scaled = Thrusters (75/55), Knee Tucks

RX+ = Thrusters (135/95)

Beast Work

Metcon (Time)

5 sets of…

8 GHD Situps

60ft Overhead Barbell Carry @moderate


19Jan

01/20/2020

CrossFit ÆVITAS, CrossFit Round Lake – Weightlifting

Weightlifting

Tall Snatch (5 sets of 4 @40%)

High hang snatch and Mid hang snatch

1 set 1+2 @50%

1 set 1+2 @60%

3 sets 1+2 @70%

1 set 1+2 @75%

Back Squat (6 sets of 2 @80%)


18Jan

01/19/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Sunday Funday Whiteboard WOD


17Jan

01/18/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Teams of 3

For time:

3000m Row

6000m Bike

EMOM

8 Burpees

*Rotate as needed, 2 people working and 1 “resting”
Scaled = 6 Burpees

RX+ = 12 Burpees

Beast Work

Turkish Get Up (10 For Quality )