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Monthly Archive for: ‘May, 2017’

5/26/17

Metabolic CrossFit – CrossFit

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here

5/25/17

Metabolic CrossFit – CrossFit

Metcon (Calories)

Teams of 2:

AMRAP 20

50’ Double Kettlebell (Farmer’s Carry Style) Walking Lunge (72/53)

50 Double Unders

*Athlete 1 will complete both movements while athlete 2 rows for calories. When athlete 1 completes their round, athletes will swap and athlete 1 will begin rowing. Score is total calories rowed in 20 minutes.

Skill Work

5×10 GHD Bench Press

These are not for load. Use an empty bar. Don’t let the bar drift toward your waist as you press. Keep it in line with your shoulders. Slower is better.

Note: If you are unable to hold yourself in the flat position, parallel to the floor on the GHD, sub 10 V-ups.

5/24/17

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete Back Squats

5 @ 55%

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

2 @ 90%

1 @ 90%

Metcon (10 Rounds for reps)

EMOMx10

Odd: 7 Toes to Bar + 7 Overhead Squats (115/85)

Even: 7 Bar Facing Burpees + 7 Toes to Bar

5/23/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Burpees over Barbell

30 Calorie Row

15 Power Snatches (135/95)

60 Calorie Row

15 Power Snatches (135/95)

30 Calorie Row

30 Burpees over Barbell

5/22/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 75%

2 @ 85%


Metcon (AMRAP – Rounds and Reps)

AMRAP 7

200 meter SPRINT

10 Kettlebell Swings (53/35)

5/20/17

Metabolic CrossFit – CrossFit

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

5/19/17

Metabolic CrossFit – CrossFit

Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill Work

EMOMx5*

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

5/18/17

Metabolic CrossFit – CrossFit

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

Strength

25 minutes to complete Back Squats

5 @ 45-55%

5 @ 55-65%

3 @ 65-75%

2 @ 75-80%

2 @ 80-90%

2×5 @ 80-85%

5/17/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

5×2 of (Power Snatch + 2 Overhead Squats) @ 60-75%*

*one set will be PS+2 OHS+PS+2 OHS and you will complete 5 sets

Metcon (Time)

100 Wall Balls

75 GHD Sit-ups

50 Calorie Row

25 Power Snatches (135/95)

5/16/17

Metabolic CrossFit – CrossFit

Metcon (Time)

6-9-12-9-6

Bar Facing Burpees

Front Squats (185/135)

C2B Pull-ups

Strength

Work up to 7 sets of 2 Cleans + 1 Jerk

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