19Feb

02/20/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Reps)

3 Stations

Station 1: EMOM 10 minutes

M1: 12/10 Calorie Assault Bike

M2: 10 Burpees

Station 2: AMRAP 10 minutes

6 Ring Dips

30ft Handstand Walk

18 Walking Lunge

Station 3: EMOM 10 minutes

M1:12/10 Calorie Row

M2: 10 Burpees over Rower
Scaled = 10/8 Cals on Row/Bike, 6 Burpees, Ring Push ups, 20 Shoulder Taps

RX+ = 15/12 Cals on Row/BIke, 15 Burpees

Beast Work

Metcon (Weight)

5 sets of…

3 Axle Bar Deadlifts @moderate-heavy

2 Strict Weighted Pull ups

Rest as needed


18Feb

02/19/2020

CrossFit ÆVITAS, CrossFit Round Lake – Weightlifting

Weightlifting

Metcon (Weight)

Power clean and power jerk
5 sets of 3+2 @50%

Clean and Jerk

2+2 @55%, 65%, 75%

2+1 @80%, 85%, 90%

Clean Pull (3 sets of 2 @ 115%)


18Feb

02/19/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Back Squat (20 Min to establish a 1RM back squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

In 4 minutes Complete…

2 minute Max Distance on the Assault BIke

Then with the remaining time,

AMRAP…

DB Snatch (50/35)

Rest 2 minutes

In 4 minute complete…

2 minute Max Distance on the Rower

Then with the remaining time,

AMRAP…

DB Snatch (50/35)
Scaled = DB Snatch (35/20)

RX+ = DB Snatch (70/50)

Beast Work

Metcon (Time)

3 sets of…

12 Ball Slams

60ft Quadruped Crawl

10s L- Sit

Rest as needed


17Feb

02/18/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Weight)

EMOM 12 minutes

M1: 1 Rope Climb

M2: 6 DB Bench Press @moderate

Metcon

Metcon (Time)

5 Rounds

45 Double Unders

10 Handstand Push ups

3 Bar Muscle Ups
Scaled = 90 Single Unders, Box HSPU, Jumping BMU or 6 Burpee C2B

RX+ = 4 BMU

Beast Work

Metcon (Weight)

8 sets of…

2 Tall Clean

2 Tall Jerk

@light


16Feb

02/17/2020

CrossFit ÆVITAS, CrossFit Round Lake – Weightlifting

Weightlifting

Snatch Balance (5 sets of 3 @70%)

Metcon (Weight)

Power snatch + hang power snatch
1 set 2+1 @ 50%

1 set 2+1 @ 55%

1 set 2+1 @ 60%

3 sets 2+1 @ 65%

Back Squat (6 sets of 2 @80%)