18Oct

10/19/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 29 minutes

17 DB Hang Power Snatch (50/35)

29 Deadlifts (155/105)

43 Air Squats

Rest 3 minutes

For Time:

151 Calorie Assault Bike
Scaled = Light DB & DL

RX+ = DB (70/50), DL (185/125)

Beast Work

Metcon (Time)

4 Sets of

30ft Handstand Walk


17Oct

10/18/2019

CrossFit ÆVITAS – WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Beast Work

Metcon (8 Rounds for reps)

Tabata Wattage Rowing

20s Row for Max Wattage

10s Row @Bodyweight in Watts


16Oct

10/17/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (Time)

5 Rounds

1 minute at each station

Station 1: Box Jumps (24/20)

Station 2: Weighted Plank (45/35)

Station 3: Row

Station 4: Hollow Holds
Scaled = Low Box, Lighter Plank

RX+ = Box Jumps (30/24), Plank (55/45)

Beast Work

Metcon (Time)

4 Rounds

10 Lateral Box Step Overs w/barbell

10 RDL @moderate


15Oct

10/16/2019

CrossFit ÆVITAS – WOD

Weightlifting

Push Press (EMOM 10 minutes )

Odd: 4 Strict Press @Moderate

Even: 60ft Suitcase Carry @heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 minutes

12 Overhead Walking Lunge (45/35)

9 Burpee to Plate

6 Strict Pull ups
Scaled = OH Walking Lunge (25/10), Assisted Pull ups

RX+ = Weight Vest

Beast Work

Metcon (Time)

4 Rounds

60ft Bottoms up KB walk

8 GHD Situps


14Oct

10/15/2019

CrossFit ÆVITAS – WOD

Weightlifting

Metcon (Time)

5 Rounds

Calorie Assault Bike (14/10)

3 Squat Cleans (205/135)

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 minutes

20 Handstand Push ups

100 Double Unders

15 Handstand Push ups

100 Double Unders

10 Handstand Push ups

100 Double Unders
“Scaled = Box HSPU, 200 Single Unders

RX+ = Deficit HSPU (4/2)”

Beast Work

Metcon (Time)

6 sets of

1 High Hang Snatch

2 Hang Snatch

3 Low Hang Snatch