Nick Gecsy

Friday, March 1st 2019

Chris L

CrossFit Open 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135/85
25 toes-to-bars
50 double-unders
13 squat cleans, 185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315/205

Stop at 20 minutes.
Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.
Scaled: (Ages 16-54)
Hanging Knee Raises
Single Unders
Men squat clean 95-115-135-155-185 lb.
Women squat clean 55-75-95-115-135 lb.
Masters 55+:
Men squat clean 115-135-155-185-205 lb.
Women squat clean 65-85-105-125-145 lb.
Scaled Masters 55+:
*Men perform sit-ups, squat clean 65-85-105-125-145 lb.
*Women perform sit-ups, squat clean 45-65-75-85-105 lb.
TABATA ABS – Coaches Choice

Thursday, February 28th 2019

Chris G

Skill/Goat Day
Spend 15 Minutes
– Choose 1-2 Weaknesses to work on

Metcon
Tabata
8 Rounds, 20sec On, 10sec Off
Cal Bike
1 Min Rest
Box Jumps
1 Min Rest
RKBS
1 Min Rest
Sit-Ups
1 Min Rest
Burpees

 Score: Total Reps Completed

Rx: 24/20, 70/53
Fit: 24/20, 53/35
Dyn: 20″, 35/35

Tuesday, February 26th 2019

Daniel R

Strength
Bench Press
20 minutes to find a NEW 1 Rep Max

Metcon
For Time
80 Double Unders
40 Sit-Ups
20 Power Snatches
10 Ring Dips
80 Double Unders
10 Ring Dips
20 Power Sntaches
40 Sit Ups
80 Double Unders

Rx: 115/85
Fit: 95/65, Static or banded dips
Dyn: HPS 55/35, Box Dips or Push-Ups

Monday, February 25th 2019

Dave B.

Strength
Sumo Deadlift
25 minutes to find a NEW 1 Rep Max

Metcon
EMOM for 12 Minutes
7 KBS
Max Reps Burpees

Rx: 53/35
Fit: 35/25
Dyn: 25/20

 Score: Total number of Burpees ONLY
Goal: 80+ Burpees – Can You Get Over 100?

Friday, February 22nd 2019

 

Community – Support – Friendship

CrossFit Games Open 19.1
AMRAP in 15
19 wall-ball shots
19-cal. row

Rx & Fit 20/14
Dyn: 14/10

Tabata Abs
Coaches choice

Sweat
5 Rounds
4 Min to Complete
400m Run
3 Power Cleans
6 Burpees
9 Box Jumps|
*Rest 2 Min

Thursday, February 21st 2019

Tim G

Strength
Clean Complex
EMOM for 12 Min
1 Power Clean + 1 Hang Clean
*Build to a heavy complex, only if form is good

Metcon
3 Rounds
AMRAP in 3 Min
3 Power Snatches
6 Push-Ups
9 Air Squats
*2 min Rest

Rx: 115/80
Fit: 95/65
Dyn: Hang Power Snatch 45/35

Wednesday, February 20th 2019

Matt R.

Strength
Week 6: Bench Press & Sumo Deadlift
Warm Up Sets
30% x 2
40-50% x 2
60% x 2
70% x 2

 Working Sets
80% x 2
86% x 1
92.5% x 4 Reps Plus
*Rest 2+ min between Sets

Metcon
7 Rounds for Time
7 Wall Balls
7 Pull-Ups

RX+: 20/14, Chest To Bar Pull-Ups
Rx: 20/14
Fit: 20/14, Low Box Jumping P.U’s
Dyn: 10, Ring Rows