Archives

Monthly Archive for: ‘July, 2015’

WOD: 7/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

15 Power Snatches (95/65)

100 Double unders

12 Power Snatches (115/75)

100 Double unders

9 Power Snatches (135/95)

100 Double unders

6 Power Power Snatches (155/115)

Strength

Deadlift (15 minutes to complete)

10-8-6-4-2 for max load

WOD: 7/30/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

10 Burpee Box Jumps (24/20)

200m Run

Metcon (Time)

2 RFT:

20 Cal Row

20 Power Snatches (75/55)

20 Wall Balls (20/14)

20 C2B Pull ups

WOD: 7/29/15

Metabolic CrossFit – CrossFit

Metcon (Time)

1,000 Meter Row

40 Pull-Ups

30 Thrusters (95/65)

20 Lateral Barbell Burpees

Strength

6×6 Back Squats, across – Go every 3 minutes

WOD: 7/28/15

Metabolic CrossFit – CrossFit

Strength

Front Squat, 10×3, across – Go every 2 minutes

Metcon (Time)

10-8-6-4-2 Clean and Jerk (135/95)

2 rounds of “Cindy” after every set

(Cindy = 5 pull-ups/10 push-ups/15 squats)

WOD: 7/27/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

500m Row

30 Box Jumps (24/20)

20 Push Press (115/80)

Strength

For the remainder of class, work on:

Clean Deadlift pausing at the knees + Hang Squat Clean + Squat Clean – work up to a heavy single

and/or

Push Jerk from behind the neck + Split Jerk from front rack – work up to a heavy single

and/or

10×3 Back Squats, across

WOD: 7/25/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Burpee Sandwich

Teams of two, one partner working at a time (except for runs and tire flips):

20 burpees

Run 400 meters

10 Power cleans (155/105)

20 Handstand push-ups

30 Wallballs

40 Weighted walking lunges (45/35)

50 Pullups

Run 400 meters

50 Box jumps (24/20)

40 Kettlebell swings (55/35)

30 Toes to bar

20 Tire flips

10 Front squats (155/105)

Run 400 meters

20 Burpees

WOD: 7/24/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to establish a 1 rep max Power Clean

Metcon (Time)

21-15-9

Power Clean (155/105)

Bar Facing Burpee

WOD: 7/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Double Dumbbell Push Press (70/50)

10 Box Jump (40/30)

Skill Work

Additional Work – Time Permitting

100-80-60-40-20 Double unders

25-20-15-10-5 GHD Sit-ups

WOD: 7/22/15

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10-5 of:

C2B Pull ups

Thrusters (95/65)

Strength

Additional Work – Time Permitting

A. Snatch Grip Push Press, work up to a heavy single

B. OHS, work up to a heavy single

C. Snatch Balance, work up to a heavy single

D. Snatch, work up to a heavy single

WOD: 7/21/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

3-rep heavy Sumo Deadlift

and

3×3 Back Squat, across

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

3 HSPU

6 TTB

12 Air Squats

18 Cal Row

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