12Feb

02/13/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Reps)

In 10 minutes complete…

1000m Row

100 Double Unders

50 Pull ups

20 Pistols

Then, in 10 minutes complete…

50/40 Calorie Assault bike

2 Rounds

100 Double Unders

10 Ring Dips

20 Sit ups
Scaled = 200 Single Unders, Jumping Pull ups, Box Pistols, Ring Push ups

RX+ = 150 Double Unders, C2B Pull ups

Beast Work

Metcon (Weight)

4 sets of…

60ft Sandbag Carry @heavy

250m Row

60ft Double KB OH Carry @heavy

Rest as needed between sets


11Feb

02/12/2020

CrossFit ÆVITAS, CrossFit Round Lake – Weightlifting

Weightlifting

Metcon (Weight)

3 Power Clean + 2 Power Jerk @50%

Clean and Jerk

1 set 2+2 @55%

1 set 2+2 @65%

1 set 2+2 @75%

1 set 2+1 @80%

2 sets 2+1 @85%

Clean Pull (4 sets of 2 @ 110%)


11Feb

02/12/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Back Squat (2 sets of 2 @ 95%)

Metcon

Metcon (Time)

For Time

30 Handstand Push ups

60ft Handstand Walk

50 Wall Balls (20/14)
Scaled = Box Handstand Push ups, 30 Shoulder taps or 2 Box HSW circles, Wall Balls (10/6)

RX+ = Deficit Handstand Push ups (3″/1.5″)

Beast Work

Metcon (Weight)

8 sets of…

2 Muscle Cleans

2 Tall Cleans

@light


10Feb

02/11/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Weight)

EMOM 3 minutes

3 Snatches (65%, 70%, 75%)

Rest 1 minute

EMOM 3 minutes

2 Snatches (70%, 75%, 80%)

Rest 1 minute

EMOM 3 minutes

1 Snatches (75%, 80%, 85%)

Metcon

Metcon (Time)

3 Rounds

21 Toes to Bar

15 Hand Release Push ups

9 Box Jump Overs (24/20)
Scaled = Knee Tucks, Box Jump Overs (20/12)

RX+ = Weight Vest

Beast Work

Metcon (Time)

5 sets of…

4 Axel Bar Deadlifts @moderate

2 Strict Weighted Pull ups

Rest as needed


09Feb

02/10/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Back Squat (6 sets of 2 @80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Hang Power Cleans (115/80)

10 Push Press

12 KB Snatch (53/35)
Scaled = Hang Power Cleans & Push Press (75/55), KB Snatch (26/18)

RX+ = Hang Power Clean & Push Press (135/95), KB Snatch (70/53)

Beast Work

Metcon (Calories)

200m Ski @RPE 8

300m Ski @RPE 7

1000m Ski @RPE 6