11/28/18

11/28/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

3 laps in gym

50′ banded side shuffle

50′ bear crawl

50′ Samson stretch

Clean Warmup

2x, first with PVC, then empty bar

3 Muscle Clean

1 front squat

3 high hang power clean

1 front squat

3 hang power clean

1 front squat

3 squat clean

1 front squat

Clean (1RM)

12:00

Find 1RM Clean

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Max Rep Squat Clean @85%

*score is reps, but put your weight in the notes

Metcon (3 Rounds for reps)

Interval

AMRAP 5

200m Run

21 Deadlifts 185/115

Max Rope Climbs in remaining time

Rest 2:00

AMRAP 5

3 rope climbs

200m Run

Max Deadlifts 185/115 in remaining time

Rest 2:00

Amrap 5

21 Deadlifts 185/115

3 Rope climbs

200m Run

* 200m run counts as 1 rep

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