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Monthly Archive for: ‘December, 2015’

WOD: 12/3/15

Metabolic CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD: 12/2/15

Metabolic CrossFit – CrossFit

Skill Work

Complete as many reps as possible for each of the following:

2 Minutes of Muscle-Ups (or Ring Rows, most difficult level)

Rest 60 seconds

2 Minutes of Handstand Push-Ups (or Seated DB Press)

Rest 60 seconds

2 Minutes of Chest-to-Bar Pull-Ups

Rest 60 seconds

Metcon (21 Rounds for reps)

EMOMx21:

Minute 1 – 15 Kettlebell Swings (72/53)

Minute 2 – 8 Burpee Box Jump-Overs (24/20)

Minute 3 – 10 Toes to Bar

WOD: 12/1/15

Metabolic CrossFit – CrossFit

Strength

Front Squat – Go every 2 minutes

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – 5 reps @ as heavy as possible

Metcon (Time)

For time:

Run/Row 800 Meters

30 Pull-Ups

30 Front Squats (165/110)

30 Pull-Ups

Run/Row 800 Meters

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