11/17/2018

11/17/2018

Metabolic CrossFit – CrossFit

– – – – No Shave November – – – –
Men! Winter is coming. It is time to see that facial hair.

Final pics and all the glory to the winner will be 11/30.

– – – – Open GYM – – – –
Work on a new skill or make up a missed WOD.

Weekdays @6pm & Saturdays @ 10am

View Public Whiteboard

Warm-up (No Measure)

Warmup

1:00 banded side shuffle

1:00 plate flys 10/5s

1:00 goblet reverse lunge, light

1:00 plate circles (around head)

AMRAP 4

16 kb high pulls, moderate

8 Burpee Pull Ups

Couch Stretch 2:00/side

Metcon (Weight)

Strength

Every :90 for 12:00

Back Squat

3 @ 67.5%

*controlled on the descent, no bounce at the bottom, drive fast out of the bottom. This is Speed Work.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Row 200m

20 Air Squats

10 Clean and Jerk 155/105

Metcon (No Measure)

Accessory Work

*After completing Warmup, Strength, and Metcon, complete Either of the following

A.

Power Clean 4×1

Clean Pull 4×1

Clean Deadlift 4×1

*weight should be moderate to heavy

B.

4 Rounds NOT for Time

15 Zercher Squats 135/95

25 Push Up

Leave a Reply