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Monthly Archive for: ‘February, 2016’

WOD: 2/5/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to work toward 1 rep max Clean & Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

7 Toes to Bar

14 Wall Ball Shots

WOD: 2/4/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 5 sets of:

Power Clean x 1.1.1 (rest 10 seconds between singles)

Metcon (21 Rounds for reps)

EMOM x 21:

Minute 1 – 12 Walking Lunges with Kettlebells (53/35)

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

Minute 3 – 10 Toes to Bar

WOD: 2/3/16

Metabolic CrossFit – CrossFit

Strength

Deadlift, 25 minutes to complete:

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

Rest 4 minutes between sets

Metcon (Time)

3 RFT:

20 Pull-Ups

40 Kettlebell Swings (53/35)

WOD: 2/2/16

Metabolic CrossFit – CrossFit

Strength

Back Squat – Go every 2 minutes

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – Max Reps @ 85%

For the max reps set, terminate the set if the rest at the top of any rep exceeds 2 seconds.

Metcon (4 Rounds for reps)

For max reps/meters:

2 minutes of Rowing for calories

Rest 60 seconds

2 minutes of Box Jump Overs (24/20)

Rest 60 seconds

2 minutes of Dumbbell Thrusters (55/35)

Rest 60 seconds

WOD: 2/1/16

Metabolic CrossFit – CrossFit

Strength

Four sets of:

20 Walking Lunges with Dumbbells

Rest 60 seconds between sets

*each set should be very challenging, increase weight if needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 – teams of two, with only one person working at any time:

200 Meter Row

10 Burpees

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