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1480 Olive Branch Parke Ln. Greenwood, IN 46143

317-360-0080

2019-11-14

CrossFit Healthy Nut - Fitness

11.14.19
Accessory Work
1000m row x 3 rounds w/2 min rest
Metcon (Time)
3 rounds:
25 cleans, 135/95 lbs.
25 pull-ups
25 calorie row
10 Goblet squats, 53/35 lbs.
10 KB swings, 53/35 lbs.
25 min time cap

2019-11-13

CrossFit Healthy Nut - Fitness

11.13.19
Front Squat (5-5-5-3-3)
5 @ 80%
3 @ 87%
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP:
25 wall balls, 20/14 lbs.
20 ab-mat sit-ups
15 burpee box jumps, 24/20 in.
10 deadlifts, 135/95 lbs.

2019-11-12

CrossFit Healthy Nut - Fitness

11.12.19
Accessory Work
500m row x 6 rounds w/2 min rest
Metcon (Time)
21-15-9 for time:
pull-ups
power cleans, 135/95 lbs.
bar facing burpees

followed by a 2K row
25 min time cap

2019-11-11

CrossFit Healthy Nut - Fitness

11.11.19
Back Squat (3-3-3-3-3)
87%
Metcon (Time)
5 rounds:
10 thrusters, 95/65 lbs.
15 HSPU
20 box jumps, 24/20 in.
Every 5 minutes stop and do 25 double unders

2019-11-09

CrossFit Healthy Nut - Fitness

11.9.19

2019-11-08

CrossFit Healthy Nut - Fitness

11.8.19
Back Squat (3-3-3-3-3)
87%
Metcon (Time)
5 rounds:
20 wall balls, 20/14 lbs.
15 pull-ups
10 alternating dumbbell snatches, 50/35 lbs.
5 alternating pistol squats
20 min time cap

2019-11-07

CrossFit Healthy Nut - Fitness

11.7.19
Deadlift (5-5-5-5-5)
80%
Metcon (Time)
5 rounds:
10 burpee box jumps, 24/20 in.
15 S-2-O, 115/85 lbs.
20 calorie row
25 ab-mat sit-ups
22 min time cap

2019-11-06

CrossFit Healthy Nut - Fitness

11.6.19
Back Squat (5-5-5-5-2)
5 @ 80%
2 @ 88%
Metcon (Time)
For time:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High Pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

At the start of each minute do 4 Burpees
25 min time cap

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