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

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

3-23


CrossFit Rife – CrossFit

Power Clean and Jerk (1)

Power clean and jerk