Jan

31

CrossFit Healthy Nut - Fitness


Metcon (AMRAP - Rounds and Reps)


30 min AMRAP:

500m row

10 deadlifts, 225/165 lbs

10 burpees over the bar

10 pull-ups

10 rower pikes[....]

Jan

24

CrossFit Healthy Nut - Fitness


Accessory Work


1K Row

Metcon (Time)


For Time:

75 T-2-B
8 min time cap

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

10 Sumo [....]

Jan

16

CrossFit Healthy Nut - Fitness


Power Clean (1RM)

CrossFit Games Open 15.5 (Time)


For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

Jan

10

CrossFit Healthy Nut - Fitness


Accessory Work


3EMOTM for 10 min:

Squat cleans , 155/105 lbs.

CrossFit Games Open 17.1 (Time)


For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

Jan

09

CrossFit Healthy Nut - Fitness


Shoulder Press (5-5-5-5)


80%

Metcon (Time)


3 rounds:

10 clean and jerks, 115/75 lbs.

12 dips

14 hand release push-ups

16 KB swings
22 min time cap

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Jan

05

CrossFit Healthy Nut - Fitness


Front Squat (5-5-5-5-5)


80%

Metcon (AMRAP - Rounds and Reps)


7 min AMRAP:

10 KB swings

10 wall balls, 24/20 in.

Metcon (AMRAP - Rounds and Reps)


7 min AMRAP:

6 alternating DB snatches

Jan

03

CrossFit Healthy Nut - Fitness


Accessory Work


500m row x 6 rounds w/1 min rest[....]

Jan

02

CrossFit Healthy Nut - Fitness


Back Squat (1RM)

Metcon (AMRAP - Rounds and Reps)


20 min AMRAP:

12 box jumps, 24/20 in.

10 power cleans, 135/95 lbs.

8 burpees over bar[....]

Dec

28

CrossFit Healthy Nut - Fitness


Front Squat (3-3-3-3-3)


85%

Metcon (Time)


5 rounds:

500m row

8 C&J, 115/85 lbs.

25 ab-mat sit-ups
25 min time cap[....]

Dec

27

CrossFit Healthy Nut - Fitness


Shoulder Press (3-3-3-3-3)


85%

Metcon (Time)


5 rounds:

10 HSPU

8 pull-ups

6 dips

4 man makers

2 wall climbs
26 min time cap[....]

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