Walking Dead
Metabolic CrossFit – CrossFit
Metcon (Time)
Walking Lunge 100 ft
21 pull-ups
21 sit-ups
Walking Lunge 100 ft
18 pull-ups
18 sit-ups
Walking Lunge 100 ft
15 pull-ups
15 sit-ups
Walking Lunge 100 ft
12 pull-ups
12 sit-ups
Walking Lunges 100 ft
9 pull-ups
9 sit-ups
Walking Lunges 100 ft
6 pull-ups
6 sit-ups
WOD 10-30-14
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
9 deadlifts (225/155)
12 hand release push-ups
15 box jumps (24/20)
Hang Clean (10 x 2 @ 65-75%)
WOD 10-29-14
Metabolic CrossFit – CrossFit
Weightlifting
Snatch (1 rep max, any style)
Metcon
Metcon
For Time:
30 OHS (115/80)
30 TTB
20 Power Snatch (115/80)
20 TTB
10 Squat Snatch (115/80)
10 TTB
WOD 10-28-14
Metabolic CrossFit – CrossFit
Metcon (Time)
6 RFT
400m Run
20 Pullups
20 Burpees
Diane + MU
Metabolic CrossFit – CrossFit
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Muscle-ups (1-2 strict MU + 1-2 kipping MU EMOM x 15)
WOD 11-1-14
Metabolic CrossFit – CrossFit
Metcon (Time)
“Heartbreak Kid”
3 RFT
10 Front Squats (185/135)
20 C2B Pull-ups
50 Double unders
Toes-To-Bar (EMOM x10, 10 toes to bar)
Grace
Metabolic CrossFit – CrossFit
Warm-up
Group Warmup (No Measure)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Strength
Squats:
3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy
This is about improving your positioning, not getting stronger or going faster. Go slow and get better!
10.25.14
Metabolic CrossFit – CrossFit
Group Warmup (No Measure)
Metcon
Metcon (Time)
3 rounds for time (20 minute time cap);
14 burpee over the box jumps
21 KB swings
28 shoulder touches
Strength
Back Squat (10 x 1 rep)
Front Squat (2 x 3 reps)
Liquid Cocaine
Metabolic CrossFit – CrossFit
Group Warmup (No Measure)
EMOM x 12
Odd: Power Snatch + Squat Snatch
Even: 4 Back Squats
()
Metcon (Time)
5 Rounds for Time
5 Clean and Jerks (155/105)
10 C2B Pull-ups
10.22.14
Metabolic CrossFit – CrossFit
Warm-up
Group Warmup (No Measure)
Strength
Deadlift (1 rep max)
Metcon
Metcon (Time)
1000 m Row
500 m Row
250 m Row
5 mins. rest between rounds
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