1/29/19

1/29/19

Metabolic CrossFit – CrossFit

—- New Cycle —-

This Cycle will prepare and lead us into the first weekend of the Open.

—- New Athletes —-

Fundamentals
Offered Every other Saturday
Schedule with Cathy

—- Open Gym —-

Weekdays at 6pm, Saturday at 10am
Work on a missed WOD or attack a weakness

View Public Whiteboard

Warm-up (No Measure)

Weakness Warmup

50′ High Knees

1:00 Bike, easy

50′ Back Pedal, wide and choppy feet

1:00 Bike, easy

Row 60/40 cal

Metcon (AMRAP – Reps)

Strength 15:00

Back Squat “Die Set”

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of Die Set weight – Slow controlled pause squats :02 sec

6 reps @75% – Focus on speed, explode out of bottom

Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light. This is your score

*Add you Die Set weight, the 50% weight, and the 75% weight in the notes

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Metcon (No Measure)

Accessory

ROMWOD

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