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Monthly Archive for: ‘February, 2016’

02292016

Metabolic CrossFit – CrossFit

Metcon

Option 1 or Option 2

Metcon (AMRAP – Reps)

Re-test 16.1

20 Min AMRAP

25′ OH Walking Lunges (95/65)

8 Bar facing burpees

25′ OHWL

8 Chest-to-Bar pull-ups

Metcon (AMRAP – Reps)

3 Rounds:

2:00 Row For Calories

1:00 Push Press

1:00 Wall Balls

-Rest 2 Minutes Between Rounds-

Skill Work

Metcon (No Measure)

1000 M row

Toes-To-Bar (Practice)

WOD: 2/27/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

In teams of four, complete AMRAP 30:

400 Meter Run/Row

Box Jump Overs

Burpee Pull-Ups

Wall Balls

Each team member will start on a different station and may not rotate to the next station until their running/rowing teammate finishes. Keep a rep tally at each station. Score is total reps of work complete.

If alone, athletes will complete E2MOM for max reps (4 rounds through everything).

WOD: 2/26/16

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

WOD: 2/25/16

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 rounds

AMRAP 3:

5 Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes.

WOD: 2/24/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 65%

*Set 3 – 2 reps @ 70%

*Set 4 – 1 rep @ 75%

*Set 5 – 1 rep @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Metcon (AMRAP – Reps)

In teams of two, with only one partner working at a time,

AMRAP 6 minutes:

Wall Ball Shots

Rest 2:00 and then…

Metcon (Calories)

In teams of two, with only one partner working at a time,

AMRAP 6 minutes:

Rowing or Bike for Calories

()

Skill Work

30 second handstand holds x 6

WOD: 2/23/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to find 1 rep max shoulder press

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Cleans (135/95)

10 Pull-Ups

15 Hand-Release Push-Ups

20 Sit-ups

WOD: 2/22/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 8 sets of:

Snatch x 1.1.1

*Rest up to 10 seconds between singles

Metcon (Time)

In teams of two, partners alternate complete sets to complete 5 sets each*:

5 Overhead Squats**

15 Kettlebell Swings (72/53)

30 Double Unders

*25 minute time cap

**Choose a weight that will challenge you, but that you can complete the 5 reps unbroken. If no partner, rest equal to work periods between each round.

WOD: 2/20/16

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
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To learn more about Lumberjack 20 click here

WOD: 2/19/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

10 Pull Ups

10 Wall Ball

—Rest 5 minutes—

AMRAP 5

10 Toes to Bar

10 Jumping Lunges

Metcon (Time)

Row 500 Meters

20 Hand-Release Push-Ups

30 Kettlebell Swings (53/35)

Row 500 Meters

20 Hand release push ups

30 KB swings (53/35)

Row 500 Meters

WOD: 2/18/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

8×3 Shoulder Press

Metcon (Time)

5 RFT:

10 Push Press (115/75)

30 Double Unders

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