CrossFit Epping

Metcon:

Fitness:
Run 1200m (3 laps)
63 KettleBell Swings 35/26lbs
36 Jumping Pull Ups
Run 800m (2 laps)
42 KettleBell Swings
24 Jumping Pull Ups
Run 400m (1 lap)
21 KettleBell Swings
12 Jumping Pull ups

Performance:
Run 1200m (3 laps)
63 KettleBell Swings 53/35lbs
23 Pull Ups
Run 800m (2 laps)
42 KettleBell Swings
12 Pull Ups
Run 400m (1 lap)
21 KettleBell Swings
6 Pull ups

Sport:
Run 1200m (3 laps)
63 KettleBell Swings 53/35lbs
36 Pull Ups
Run 800m (2 laps)
42 KettleBell Swings
24 Pull Ups
Run 400m (1 lap)
21 KettleBell Swings
12 Pull ups

Metcon:

3 Rounds for Time

Fitness:
100′ walking lunge
30 or 40 abmat sit ups
15 burpees on-to plate

Performance:
100′ Overhead walking lunge 45/35lb plate
40 Abmat sit ups
20 Burpees on-to plate

Weightlifting:

Push Jerk
7-7-7-7-7

Fitness: Build to a heavy 7 using sets of 7

Strength:

Front Squat
15 Min toa heavy 2

Metcon:

AMRAP15

Fitness:
8 Cal Row* or bike
12 Box Push-ups
24 Front Squat 45/35lbs

Performance:
12 Cal Row* or bike
12 Push-Ups
24 Front Squats 75/55lbs

Sport:
12 Cal Row* or bike
24 Push-Ups
36 Front Squats 75/55lbs

Weightlifting:

2 Deadlift + 1 Hang Power Clean + 1 Push Jerk
15 Min to a heavy 1

Metcon:

5 Rounds for time:

Fitness:
6 Push jerk or push press 95/65lb
9 Hang Power Cleans
12 Deadlift

Performance:
6 Push jerk 135/95
9 Hang Power Cleans
12 Deadlift

Performance Option 2:
3 Push jerk 155/105
6 Hang power clean
9 Deadlift

Sport:
6 Push jerk 185/115lb
9 Hang Power Cleans
12 Deadlift

Metcon:

Fitness:
45 Box Jump Overs 20/16″
25 Push ups
30 Box step overs w/ 35/20lb DB/KB
20 Push ups
15 Burpee Box Jump Overs
10 Push ups

Performance:
45 Box Jump Overs 24/20″
6 Ring Muscle Ups or 12 Jumping Muscle ups
30 Box step overs w/ 50/35lb DB/KB
4 Ring Muscle Ups or 9 Jumping Muscle ups
15 Box Jump Overs
2 Ring Muscle Ups or 6 Jumping Muscle ups

Performance Option 2:
12-9-6 Ring MU

Sport:
45 Box Jump Overs 24/20″
15 Ring Muscle Ups
30 Box step overs w/ 50/35lb DB/KB
12 Ring Muscle Ups
15 Burpee Box Jump Overs
9 Ring Muscle Ups

Weightlifting:

High Hang Snatch
3-3-3

Fitness: Build to a heavy 3

Metcon:

21-15-9
Thrusters
Pull-ups

Fitness Option 1:
65/45lbs
Jumping pull ups

Fitness Option 2:
75/55lbs or 95/65lbs
15-12-9 Kipping pull ups

Performance:
95/65lbs
Kipping pull ups

Strength:

Back Squat
10-8-6-4-2

Metcon:

Fitness:
30 cal row* or bike
30 box jump overs 20/16″
30 deadlifts 115/75lbs
30 wall ball shots 14/10lb
30 Floor assisted box dips or push ups
30 wall ball shots 14/10lb
30 deadlifts 115/75lbs
30 box jump overs 20/16″
30 cal row* or bike

Performance:
50/40 cal row* or bike
50 box jump overs 24/20″
50 deadlifts 155/105lbs
50 wall ball shots 20/14lb
50/40 Floor assisted ring dips
50 wall ball shots 20/14lb
50 deadlifts 155/105lbs
50 box jump overs 24/20″
50/40 cal row* or bike

Sport:
50/40 cal row* or bike
50 box jump overs 24/20″
50 deadlifts 185lbs/ 125lbs
50 wall ball shots 20/14lb
50 Kipping ring dips
50 wall ball shots 20/14lb
50 deadlifts 185/125lbs
50 box jump overs 24/20″
50/40 cal row* or bike

Weightlifting:

Power Clean
12 Min to a Heavy Double Touch and Go

Metcon:

AMRAP20

Fitness:
2 Power Clean 115/75lb
4 Pike push ups or Heavy DB strict press
8 Hanging Knee raise

Performance:
2 Power Clean 155/105lb
4 Handstand Push Ups 1 abmat
8 T2B

Sport:
2 Power Clean 205/135lb
4 Handstand Push Ups level floor
8 T2B

Metcon:

5 Rounds for Time:

Fitness:
15 WallBalls 14/10lb
10 Box dips
5 Thruster 95/65lb

Performance:
21 WallBalls 20/14lb
12 Floor Assisted Ring Dip
9 Thruster 115/75lb

Sport:
21 WallBalls 20/14lb
15 Ring Dips
9 Thruster 135/95lb

Metcon:

For Time:
*Row 1,000m or Bike 1.2 miles
Run 800m
*Row 750m or Bike .9 mile
Run 600m
*Row 500m or Bike .6 mile
Run 400m
*Row 250m or bike .3 mile
Run 200m