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Monthly Archive for: ‘December, 2014’

WOD 12-18-14

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

75 Double Unders

50 Air Squats

25 Cals on Rower

Skill Work

10×1 Overhead Squat w/5 second Pause at the bottom. Try narrowing your grip from snatch toward jerk grip.

WOD 12-17-14

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10 reps for time of:

Power Snatch (95/65)

HSPU

Strength

10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep. It’s only 2 reps, go pretty heavy and see what that pause does for you.

Strength

Supplemental Strength – Time permitting

EMOMx7: 2 Snatches – drop from the top and start your second rep within 5 seconds IF YOU HAVE 15# OR GREATER ON YOUR BAR, if not, do 2 consecutive reps with control.

WOD 12-16-14

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD 12-15-14

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9:

Chest to Bar Pull-ups

Burpee

400m Row after each round

Strength

Clean & Jerk AMRAP in :20, rest 0:40 between rounds and 1:40 between weight changes

3 rounds at about 90%

3 rounds at about 80%

3 rounds at about 70%

3 rounds at about 60%

3 rounds at about 50%

The goal is to improve your cycle times and work on touch and go where possible.

WOD 12-13-14

Metabolic CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

WOD 12-12-14

Metabolic CrossFit – CrossFit

Metcon (Time)

5RFT

Run 400 meters

30 Double Unders

20 Sit-ups

10 Push-ups

WOD 12-11-14

Metabolic CrossFit – CrossFit

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Strength

For the remainder of your class, work up to a 1 rep max snatch, any style

WOD 12-10-14

Metabolic CrossFit – CrossFit

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

WOD 12-9-14

Metabolic CrossFit – CrossFit

Metcon (10 Rounds for reps)

EMOM x 10

3 Squat Cleans + C2B Pull ups – you choose the weight

Ninjas: Complete 5 C2B each round and push the load on the cleans.

Beast: Start with 10 C2B. Goal is to hold 10 each round. Scale back the weight on the cleans slightly to focus on the pull ups.

**Not a Beast or Ninja yet? 3+3 at moderate weight would be a good approach for this first time WOD.

Strength

EMOM x 10

Odd: 10 Back Squats

Even: 5 Front Squats

Use a rack, one barbell and the same weight for both movements.

WOD 12-8-14

Metabolic CrossFit – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

Skill Work

Row 1K for time

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