WOD: 2/28/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete Front Squats:
3 @ 75% of 1 rep max
1 @ 80
3 @ 75
1 @ 83
3 @ 75
1 @ 86
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
WOD: 2/27/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to work on Snatches:
8×2 @ 60-80%
Metcon (4 Rounds for reps)
4 sets, go every 4 minutes:
Run 400 meters
20 Walking Lunges with (72/53) KB Farmer’s Carry
10 Push-ups
WOD: 2/25/17
Metabolic CrossFit – CrossFit
Metcon (Time)
3 RFT
20 Calories (Row or Bike) or Run 400 meters
20 Thrusters (95/65)
20 Calories (Row or Bike) or Run 400 meters
20 Toes to Bar
WOD: 2/24/17
Metabolic CrossFit – CrossFit
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
WOD: 2/23/17
Metabolic CrossFit – CrossFit
Strength
15 minutes of Shoulder to Overhead work
Strict Press, Push Press, Push Jerk, Split Jerk with the intention of getting “great” movement and therefore strength progress.
Metcon (5 Rounds for reps)
5 Rounds for Max Reps of:
Minute 1 – Row for Calories
Minute 2 – Power Cleans (135/95)
Minute 3 – Burpees over Bar
Minute 4 – Rest
WOD: 2/22/17
Metabolic CrossFit – CrossFit
Strength
Back Squats
20 minutes to complete:
3 @ 75% of 1 rep max
1 @ 80
3 @ 75
1 @ 83
3 @ 75
1 @ 86
Metcon (Time)
10 Ring Muscle-ups (20 Pull-ups + 20 Dips)
150 Double Unders
20 Squat Snatches (135/95)
150 Double Unders
10 Ring Muscle-ups (20 Pull-ups + 20 Dips)
WOD: 2/21/17
Metabolic CrossFit – CrossFit
Metcon (Time)
21-15-9
Power Snatch (95/65)
Wallball (30/20)
Skill Work
With a partner, Row 5K. Alternate every 500 meters or so.
Strength
WOD: 2/20/17
Metabolic CrossFit – CrossFit
Maupin (Time)
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
WOD: 2/18/17
Metabolic CrossFit – CrossFit
Jennifer (AMRAP – Rounds)
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
WOD: 2/17/17
Metabolic CrossFit – CrossFit
Strength
15 minutes to complete
6 sets of Clean & Jerk at 65-85%
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
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