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Monthly Archive for: ‘March, 2017’

WOD: 3/8/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete Snatches

2×2 @ 60%

2×2 @ 65%

2×2 @ 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Wall Balls (20/14)

20 Power Snatches (75/55)

5 Ring Muscle-ups

WOD: 3/7/17

Metabolic CrossFit – CrossFit

Metcon (Time)

15-12-9-6 Toes to Bar

15 Wall Balls

Skill Work

3 rounds, not for time:

25 GHD Sit-ups

1 minute Overhead Dumbbell Hold (50/35)

WOD: 3/6/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Hang Squat Cleans (135/95)

30 Handstand Push-ups

30 Thrusters (135/95)

30 Box Jump Overs (24/20)

30 Overhead Squats (135/95)

30 Chest to Bar Pull-ups

WOD: 3/4/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Metcon

Teams of two, AMRAP 30 of:

400 Meter Run (Row 500, Bike 0.7)

30 Kettlebell Swings (72/53)

20 Box Jump-Overs (24/20)

Team members will alternate movements with only one member working at any one time. Partner 1 will run, partner 2 will swing, partner 1 will jump, partner 2 will run…

WOD: 3/3/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

WOD: 3/2/17

Metabolic CrossFit – CrossFit

Metcon (Time)

AMRAP 5

Power Snatch (115/80)

AMRAP 4

Row for Calories

AMRAP 2

Double Unders

Rest 10 minutes, then:

5 RFT

12 Burpees to a target

35 Double Unders

WOD: 3/1/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on Snatches

3 @ 65% of 1 rep max

3 @ 70%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

Metcon (Time)

5 RFT

9 Power Snatches (95/65)

15 Wall Balls (20/14)

21 Double Unders

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