Archives

Monthly Archive for: ‘May, 2017’

5/31/17

Metabolic CrossFit – CrossFit

Warm-up

Get your station set up for the metcon. Run 400 meters, then complete 2 rounds of 5 reps of each movement.

Metcon will start promptly at 15 minutes after the hour.

Metcon (Time)

2 RFT:

400 m Run

26 Hand Release Push-ups

400 m Run

26 Kettlebell Swings (53/35)

400 m Run

26 GHD Sit-ups

400 m Run

26 Deadlifts (155/105)

400 m Run

26 Wall Balls (20/14)

400 m Run

26 Box Jumps (24/20)

There will be a 45 minute time cap for this metcon.

5/30/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

2 @ 90%

Metcon (10 Rounds for reps)

EMOMx10

Odd: 15 Overhead Squats (95/65)

Even: 5 Chest to Bar Pull-ups + 5 Pull-ups + 5 Toes to Bar

5/29/17

Metabolic CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/27/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Deadlifts (225/155)

30 Handstand Push-ups

30 Thrusters (95/65)

30 Pull-ups

30 Power Cleans (135/95)

30 Ring Dips

60 Wall Balls (20/14)

15 Power Snatches (135/95)

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

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