Archives

Monthly Archive for: ‘August, 2015’

WOD: 8/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Metcon (AMRAP – Rounds)

AMRAP 5:

50 unbroken Double Unders

WOD: 8/29/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

Saturday Fun

With a 25 min clock…

2 RFT:

29 Air Squats

200m Row/200 meter Run

29 Burpees

200m Row/200 meter Run

29 Jumping Lunges

200m Row/200 meter Run

29 Push ups

200m Row/200 meter Run

In remaining time complete AMRAP Clean and Jerks (135/95)

Score is number of Clean and Jerks Completed

WOD: 8/28/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 10

3.6.9.12…of:

Thruster (95/65)

C2B Pull ups

Strength

Front Squat, 3×2 across – Go every 90 seconds

Skill Work

For remainder of class work on your weightlifting, any variety of:

A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70% 1 rep max snatch

B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%

C. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% 1 rep max clean and jerk

D. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%

WOD: 8/27/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

20 Calorie Row

20 1-arm DB Snatches, 70/50 (alternating, 10/side)

Strength

Deadlift

10-8-6-4-2, climbing – goal is to increase the load each round

Skill Work

C2B Ladder: 1.2.3.4.5.6.7.8.9.10 Unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

WOD: 8/21/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Thrusters (115/80)

30 Pull ups

30 Power Cleans (115/80)

30 Burpees

30 Jerks (115/80)

30 Box Jumps (24/20)

WOD: 8/18/15

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete:

Snatch or Clean

3×1 at 85%

3×1 at 90%

3×1 at 85%

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

WOD: 8/17/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

7 two-minute Rounds of:

200m Run

5 C2B Pull ups

10 Push ups

15 Squats

AMRAP Power Cleans in remaining time (135/95)

1 minute rest between rounds.

Score is power cleans completed.

Metcon (10 Rounds for reps)

EMOMx10

Min 1: Max unbroken HSPU

Min 2: 10 Deadlifts

Min 3: Max unbroken HSPU

Min 4: 8 DL

Min 5: Max unbroken HSPU

Min 6: 6 DL

Min 7: Max unbroken HSPU

Min 8: 4 DL

Min 9: Max unbroken HSPU

Min 10: 2 DL

**You are allowed to increase DL weight each round, but it’s not required.

WOD: 8/15/15

Metabolic CrossFit – CrossFit

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

WOD: 8/14/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 12 of:

3-6-9-12-15…as high as possible of:

Power Snatch (95/65)

Box Jump Overs (24/20)

Strength

10×3 Front Squats

WOD: 8/12/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

800m Row

20 Squat Cleans (95/65)

20 Bar Facing Burpees

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