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Monthly Archive for: ‘November, 2015’

WOD: 11/4/15

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

With a 40 minute running clock:

EMOMx14

Odd: 7 Power Cleans (135/95) + 30 Double unders

Even: 7 C2B Pull-ups + 7 Wall Ball (30/20)

-Rest 2 minutes-

EMOMx12

Odd: 5 Overhead Squats (135/95) + 30 Double unders

Even: 5 Box Jumps (40/30) + 7 Wall Ball (30/20)

-Rest 2 minutes-

EMOMx10

Odd: 3 Power Snatch (135/95) + 30 Double unders

Even: 3 Muscle ups + 7 Wall Ball (30/20)

Remember, not many will be able to do this as prescribed, in weight or reps, but especially reps. Scale this to a number that you know you can get done in 50 seconds or so. Double unders and wall balls will have an impact on your box jumps and with higher jumps in the WOD today please be very intentional about every jump.

WOD: 11/3/15

Metabolic CrossFit – CrossFit

Metcon (6 Rounds for reps)

3 Minutes: Row for Calories

3 Minutes: Burpee Box Jump Overs (20 inches)

2 Minutes: Row for Calories

2 Minutes: Burpee Box Jump Overs (20 inches)

1 Minute: Row for Calories

1 Minute: Burpee Box Jump Overs (20 inches)

Skill Work

5xMax Rep Strict HSPU, 1 minute rest between sets

WOD: 11/2/15

Metabolic CrossFit – CrossFit

Strength

EMOMx12:

3 rounds of Snatches:

Min 1: Triple at 75%

Min 2: Double at 80%

Min 3: Single at 85%

Min 4: Single at 90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Jumping Lunges

30 Kettlebell Swings (53/35)

30 Push-Ups

Gymnastics

5 Bar Complexes of:

5 Bar Muscle ups + 5 C2B + 5 Pull ups + 5 TTB, all reps unbroken, no coming off the bar

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