Archives

Monthly Archive for: ‘December, 2014’

WOD 12-6-14

Metabolic CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If unable to snatch, can substitute power cleans (“Grace”).

WOD 12-5-14

Metabolic CrossFit – CrossFit

Front Squat

Metcon (Time)

3RFT:

10 C2B

10 Front Squats (165/115)

10 Burpees

12-4-14

Metabolic CrossFit – CrossFit

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

WOD 12-3-14

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

12 BJ (30/24)

9 HSPU

6 Power Cleans (185/135)

Skill Work

EMOM x 10

Odd: 3-5 Squat Therapy

Even: Max unbroken Muscle ups

WOD 12-2-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

150 Wall Balls

90 Double Unders

30 Muscle ups

Strength

Snatch Ladder

EMOMx7: Power Snatch + Squat Snatch + OHS

Strength

Clean and Jerk Complex

Work up to a heavy set of: 3 Position Clean + Jerks

Position 1 = Mid Thigh

Position 2 = Below Knee

Position 3 = Floor

WOD 12-1-14

Metabolic CrossFit – CrossFit

Metcon (Time)

10.9.8.7.6.5.4.3.2.1 reps for time of:

Deadlift (255/175)

Burpee Box Jump (24/20)

Skill Work

AMRAP 5: 30 unbroken Double Unders

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