WOD: 3/31/16
Metabolic CrossFit – CrossFit
Strength
3×8 Bench Press
Metcon (4 Rounds for reps)
4 rounds of 4:00 for max rep pull-ups
Row 500 Meters
20 Wall Balls
Pull-Ups x Max Reps
4:00 rest between rounds
WOD: 3/30/16
Metabolic CrossFit – CrossFit
Strength
Take 10 minutes to warm up to around 85% of your 1 rep max back squat, then
15 minutes to complete 5 sets of:
2-3 Back Squats with 3 second descent
Metcon (4 Rounds for reps)
Against a 2-minute running clock, perform the following:
Row 250 Meters (or Run 200)
Max Reps of Power Cleans (135/95)
Rest 2 minutes between sets and complete a total of four sets. Score is number of power cleans performed each round.
WOD: 3/29/16
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete 5 sets of:
Power Clean x 2.2.2*
*rest 10 seconds between doubles
Metcon (3 Rounds for time)
3 rounds each for time of:
100 Double Unders (or 2:00 working on Double Unders)
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
WOD: 3/28/16
Metabolic CrossFit – CrossFit
Strength
5×3 Shoulder Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Wall Ball Lamaze
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 22min.
400m Run with Wall Ball
30 Wall Balls (20/15)
400m Run with Wall Ball
40 Wall Ball Twists
400m Run with Wall Ball
50 Wall Ball Cleans
16.5
Metabolic CrossFit – CrossFit
Metcon
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
WOD: 3/24/16
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
In teams of two, AMRAP 25:
50 Wall Ball Shots
40 Kettlebell Swings
30 Burpees
20 Pull-Ups
200 Meter Run with Partner
WOD: 3/23/16
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete 4 sets of:
5 Push Press
20 Walking Lunges with DB’s or KB’s
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
WOD: 3/22/16
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
Row 250 Meters
10 Thrusters (95/65)
Rest 7 minutes
AMRAP 7:
40 Double Unders
20/15 Hand Release Push-Ups
Rest 7 minutes
AMRAP 7:
20 Box Jumps (24/20)
10/5 Ring Dips
WOD: 3/21/16
Metabolic CrossFit – CrossFit
Strength
20 minutes to find 3 rep max Back Squat
Metcon (AMRAP – Reps)
For max reps:
90 seconds of Pull-Ups
Rest 60 seconds
90 seconds of Handstand Push-Ups
Rest 60 seconds
60 seconds of Pull-Ups
Rest 60 seconds
60 seconds of Handstand Push-Ups
Rest 60 seconds
30 seconds of Pull-Ups
Rest 30 seconds
30 seconds of Handstand Push-Ups
Rest 1 minute, then…
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Balls
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