Archives

Monthly Archive for: ‘March, 2017’

WOD: 3/31/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

6×3 Shoulder Press

Metcon (21 Rounds for reps)

EMOMx21

Minute 1 – 15 Russian Kettlebell Swings

Minute 2 – 15 Push Presses

Minute 3 – 40 Double Unders

WOD: 3/30/17

Metabolic CrossFit – CrossFit

Metcon (No Measure)

EMOMx14

Odd: :45 Row/Bike

Even: 5 Push-ups + 10 Squats

Metcon (Time)

4 RFT:

60 Double Unders

30 Wall Ball Shots

15 Pull-Ups

WOD: 3/29/17

Metabolic CrossFit – CrossFit

Strength

5×2 Power Snatch @ 60-70%

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

WOD: 3/28/17

Metabolic CrossFit – CrossFit

Back Squat ( 20 minutes to establish a 1 rep max Back Squat)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

30 Push Jerks (115/80)

30 Box Jumps (24/20)

30 Calorie Row

30 Toes to Bar

WOD: 3/27/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Clean & Jerks

2 @ 60%

2 @ 70%

2 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

Metcon (Time)

5 RFT

10 Power Cleans (135/95)

10 Bar Facing Burpees

WOD: 3/25/17

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT

9 Clean & Jerks (135/95)

15 Toes to Bar

15 Calorie Row (or Bike or Run 200 meters)

Rest 2 minutes between rounds.

WOD: 3/24/17

Metabolic CrossFit – CrossFit

WOD: 3/23/17

Metabolic CrossFit – CrossFit

Snatch (20 minutes to establish a 1 rep max Snatch)

Metcon (Time)

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

WOD: 3/22/17

Metabolic CrossFit – CrossFit

Strength

Back Squats

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

1 @ 95%

Metcon (18 Rounds for reps)

EMOMx18

Minute 1: 18/15 Calorie Bike or Row

Minute 2: 15 GHD Sit-ups

Minute 3: 40 Double Unders

WOD: 3/21/17

Metabolic CrossFit – CrossFit

Metcon (10 Rounds for reps)

Warm-up WOD

EMOMx10

Odd: 20 Wall Balls

Even: 10 Toes to Bar

Metcon (Time)

21-15-9

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

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