4-03


CrossFit Rife – CrossFit

Metcon (AMRAP – Rounds and Reps)

1)

AMRAP 20

20 ring pushups

20 deadlifts (205/145)

25/20 cal AAB

20 chest to bar pullups

————————-

2)

AMRAP 20

20 pushups

20 deadlifts (155/105)

20/16/ cal AAB

20 pullups

————————-

3)

AMRAP 20

15 pushups

15 deadlifts

12/9 cal AAB

15 ring rows

4-02


CrossFit Rife – CrossFit

Metcon (Weight)

1)

Back squat

8-8-8-8-8

——————-

2)

Back squat

8-8-8-8-8

——————-

3

back squat

8-8-8-8-8

4-01


CrossFit Rife – CrossFit

Metcon (Time)

1)

6 rounds:

10 hang power clean (165/115)

400m run

—————————-

2)

6 rounds:

10 hang power clean (135/95)

400m run

—————————

3)

6 rounds:

7 hang power clean

200m run

3-31


CrossFit Rife – CrossFit

Metcon (AMRAP – Rounds and Reps)

1)

AMRAP 10

5 strict HSPU

10 DB snatch (80/60)

—————

2)

AMRAP 10

5 HSPU

10 DB snatch (50/35)

—————-

3)

AMRAP 10

5 DB Strict press

10 DB snatch

Fear


Fear is a fundamental human emotion.

We need it, it saves our lives.

We should also get acquainted with it and understand where fear comes from and how we react to it

I always get worried about things in the business that I have been ignoring.

Why, because I”m afraid of what I will find out.  I’ve afraid it will be terrible.  I’m afraid it will be worst case scenario

When do I stop being scared?

When I get information.

Regardless of how bad the info is that I find out, I’m no longer scared because I know what the problem is and what the extent of it is

Then I’m forced to come up with a solution and I can’t focus on the fear anymore.

I like to reference some things I learned from Extreme Ownership and one of the concepts is “Stop, Look around, make a decision”

What he is saying is, look up, ignore the chaos and get information that will help you make a sound decision

We will get it wrong sometimes.

But we will get it more often if we make all of our decisions based on fear and emotion only

Pay attention to your fear, acknowledge it.  In many cases listen to it.

In some cases ask yourself questions about it.

If you still feel the same once you’ve gotten more information then make that decision

You will feel better about it either way.

3-28


CrossFit Rife – CrossFit

Natalie Coronoa (AMRAP – Rounds and Reps)

1)

“Natalie Corona”

AMRAP 22

20 situps

20 burpees

400m run

—————

2)

“Natalie Corona”

AMRAP 22

20 situps

20 burpees

400m run

—————

3)

“Natalie Corona”

AMRAP 22

12 situps

12 burpees

200m run

3-27


CrossFit Rife – CrossFit

Metcon (AMRAP – Reps)

TABATA EVERYTHING:

tabata- :20 on/ :10 rest x 8 rounds

-rest 2:00 between each-

1-bottom to bottom squats (hold bottom of squat during “rest”)

2-hollow rock

3-HS hold

4-jumping lunges

3-26


CrossFit Rife – CrossFit

Metcon (AMRAP – Rounds and Reps)

1)

AMRAP 8

3 Bar Muscle Ups

10 Sumo Dead Lift High Pull

(95/65)

————

2)

AMRAP 8

2 Bar Muscle Ups

10 Sumo Dead Lift High Pull

(75/55)

———–

3)

AMRAP 8

2 banded strict pullup

10 Sumo Dead Lift High Pull

3-25


CrossFit Rife – CrossFit

Metcon (AMRAP – Rounds and Reps)

1)

AMRAP 12

5 DB Thruster

10 weighted step up

(50/35)

—————-

2)

AMRAP 12

5 DB Thruster

10 weighted step up

-1 DB for step up

(40/25)

—————

3)

AMRAP 12

5 DB Thruster

10 step up

3-24


CrossFit Rife – CrossFit

Metcon (Time)

1)

100 burpee

3 mile run

100 tuck jumps

2)

50 burpees

1.5 mile run (15-20 minutes)

50 high jumps