Archives

Monthly Archive for: ‘June, 2016’

WOD: 6/30/16

Metabolic CrossFit – CrossFit

Strength

Snatch 10×1

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

6 Snatches

30 Double Unders

WOD: 6/29/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Max Unbroken* Reps @ 88%

*athletes are allowed only one full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over

Metcon (Time)

5 RFT

Row 250/200 Meters

8 Front Squats (175/115 lbs)

12 Toes to Bar

WOD: 6/28/16

Metabolic CrossFit – CrossFit

Strength

12 minutes to find 1 rep max Strict Weighted Pull-Up

or 12 minutes of pull-up practice if you do not yet have strict pull-ups

Metcon (Time)

3 RFT

800 meter run or 1000 meter row

20 Box Jumps (24/20)

10 HSPU

WOD: 6/27/16

Metabolic CrossFit – CrossFit

Metcon (20 Rounds for reps)

EMOMx20:

Minute 1 – Row (200/150)

Minute 2 – 15 Kettlebell Swings (72/53)

Minute 3 – 10 Thrusters (95/65)

Minute 4 – 8 Chest-to-Bar Pull-Ups

Skill Work

3 rounds, rotate every 2 minutes:

Station 1 – Muscle-Ups x Max Reps in 45 seconds

(OR Progressions if you have C2B Pull-ups OR banded pull-ups-with controlled kip if you do not have Pull-ups)

Station 2 – Handstand Walk

Station 3 – 16 Alternating Pistols

WOD: 5/25/16

Metabolic CrossFit – CrossFit

Metcon (4 Rounds for reps)

Four rounds for max reps of:

60 seconds of Kettlebell Swings

Rest 60 seconds

60 seconds of Push-Ups

Rest 60 seconds

60 seconds of Box Jump-Overs

Rest 60 seconds

60 seconds of Push Press (115/75)

Rest 60 seconds

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds. Track scores either individually or as a team.

WOD: 5/24/16

Metabolic CrossFit – CrossFit

Strength

8×3 Front Squat

Climbing to today’s 3 rep max.

Metcon (Time)

3 RFT

Run 400 Meters

30 Double Unders

20 Deadlifts (155/105)

10 Front Squats (155/105)

WOD: 6/24/16

Metabolic CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

WOD: 6/23/16

Metabolic CrossFit – CrossFit

Strength

10 minutes to work on very lightly loaded jerks for footwork and technique gains.

20 minutes to complete

10×1.1 Clean & Jerk*

*Rest up to 10 seconds between singles

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25′ Overhead Walking Lunge

8 Bar facing Burpees

25′ Overhead Walking Lunge

8 Chest-to-Bar Pull-ups

WOD: 6/22/16

Metabolic CrossFit – CrossFit

Strength

16 minutes to complete (go every 2 minutes):

8×3 Overhead Squats

Metcon (4 Rounds for reps)

4 sets, going every 8 minutes:

Row 500 meters

Run 400 meters

30 Push-ups

WOD: 6/21/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Max Unbroken* Reps @ 80%

*athletes are allowed only one full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top,

the set is over

Metcon (Time)

For time:

9 Thrusters (135/95)

18 Toes to Bar

7 Thrusters

14 Toes to Bar

5 Thrusters

10 Toes to Bar

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