Archives

Monthly Archive for: ‘May, 2017’

5/15/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For total time:

3 rounds of:

50 Double Unders (or 1 minute of practice)

20 Wall Balls

50 Calorie Bike or Row (or 5 minutes per round)

2 rounds of:

50 Double Unders (or 1 minute of practice)

20 Wall Balls

35 Calorie Bike (or 4 minutes per round)

1 round of:

50 Double Unders, 20 Wall Balls, 20 Calorie Bike

5/13/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (135/95)

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row

5/12/17

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete Back Squats

5 @ 45-55%

5 @ 55-65%

3 @ 65-75%

2 @ 75-80%

2 @ 80-90%

2×8 @ 75-80%

Metcon (12 Rounds for reps)

EMOMx12

Minute 1: 5 Strict Pull-ups + 10 Push-ups + 15 Squats (cut to 3-6-9 if unable to complete in 1 minute)

Minute 2: 15/12 Calorie Row or Bike

Minute 3: Max Clean & Jerks (135/95)

5/11/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete 7 sets of

Clean & Jerk 1.1

Metcon (Time)

3 RFT

15 Burpee Box Jump Overs (24/20)

12 Power Cleans (185/135)

9 Ring Muscle-ups

5/10/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

3×3 @ 80%

Metcon (6 Rounds for reps)

Max reps at each station, :20 on / :10 off x 6 before rotating:

Thrusters (95/65)

Plank Knees to Elbows

Double Unders

Weighted Side to Side Core Twist

KB Swings

L-sit Holds
*Score will be reps at each station

05/09/17

Metabolic CrossFit – CrossFit

Warm-up

EMOMx9

Minute 1: 10 Medball Cleans

Minute 2: 25’ Line Sprints for 45 seconds

Minute 3: 10 Push-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 25:

50 Calorie Bike/Row

30 Power Cleans (135/95)

50 Calorie Bike/Row

30 Power Cleans (155/105)

50 Calorie Bike/Row

30 Power Cleans (185/135)

50 Calorie Bike/Row

30 Power Cleans (205/145)

5/8/17

Metabolic CrossFit – CrossFit

Skill Work

EMOM x 12

Odd: 8 Power Snatches (choose weight for working on cycling, staying on bar)

Even: 8 Handstand Push-ups (6” deficit for added challenge)

Metcon (Time)

For time:

50/40 Calorie Row or Bike (or Run 800)

Then,

5 Rounds of:

10 Burpees

10 Toes to Bar

Then,

50/40 Calorie Row or Bike (or Run 800)

5/6/17

Metabolic CrossFit – CrossFit

Walking in Memphis (Time)

Teams of 2 complete:

1000m Farmer’s Carry 25/15*

100 OH Walking Lunges 45/25

100 Pull-ups

100 Front Squats 95/65**

100 Push Ups

100 Overhead Squats 45/33

1000m run with partner*

*Partners complete farmer’s carry to Sun Studio and back together switching off weight as needed

**Barbell must be cleaned up for Front Squats

5/5/17

Metabolic CrossFit – CrossFit

Gymnastics

Weighted Pullups, 5-5-5

Metcon (AMRAP – Rounds and Reps)

“The Angry Mexican”

AMRAP in 20 minutes of:

5 box jumps, 30/24inches

5 handstand pushups

5 power cleans, 135/95lbs

5, 1 arm thrusters right, 1.5/1 pood

5, 1 arm thrusters left, 1.5/1 pood

5/4/17

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete Back Squats

5 @ 45-55%

5 @ 55-65%

3 @ 65-75%

2 @ 75-80%

2 @ 80-90%

2×8 @ 73-78%

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*There will be a 20 minute time cap today, hustle hard or adjust to meet the intended stimulus.

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