6/30/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Max unbroken at 90%
Metcon (Time)
For time:
75/60 Calorie Bike or Row
50 Power Snatches (75/55)
25 Burpees over the Barbell
6/29/17
Metabolic CrossFit – CrossFit
Metcon (20 Rounds for reps)
EMOMx20
Minute 1: 12 Kettlebell Front Rack Lunges (53’s/35’s)
Minute 2: 12 Ring or Deficit Push-ups
Minute 3: 12 Dumbbell Box Step-ups (40’s/30’s)
Minute 4: 45 second Plank (Count every 15 seconds as 1 rep)
Minute 5: Rest
*If large class, find 2-3 partners to share same equipment with and everyone start at a different station. Regardless of what station you start at, move through all 4 stations and then rest. Everyone will rest together on minute 5.
Extra!
Work on mobility
6/28/17
Metabolic CrossFit – CrossFit
Strength
Deadlift (25 minutes to establish 1 rep max deadlift)
Metcon (14 Rounds for reps)
EMOMx14
Odd: 15 Wall Balls (20/14)
Even: 6 Bar Muscle-ups
6/27/17
Metabolic CrossFit – CrossFit
Metcon (Time)
3 RFT
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Jerks (135/95)
50 Double Unders
Skill Work
In time remaining, work on
6×4 Hang Snatch @ 60-75%
**Please note that we will be testing our deadlift max tomorrow. Modify weight and intensity level today as needed to recover and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!
6/26/17
Metabolic CrossFit – CrossFit
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
6/24/17
Metabolic CrossFit – CrossFit
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
6/23/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
Max unbroken at 87%
Metcon (Time)
21-15-9
Deadlifts (275/185)
Box Jumps (30/24)
This was the first workout Jordan completed at MCF so it’s only fitting it is the last one he completes with us before he moves. We’ll miss you Jordan!
6/22/17
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete
5×4 Hang Clean @ 60-70%
Metcon (Time)
21 Power Snatches 95/65
21 Burpees
21 Pull-ups
15 OHS (95/65)
15 Burpees
15 Pull-ups
9 Squat Snatch (95/65)
9 Burpees
9 Pull-ups
6/21/17
Metabolic CrossFit – CrossFit
Metcon (21 Rounds for reps)
EMOMx21
Minute 1 – 15 Russian Kettlebell Swings
Minute 2 – 15 Push Presses
Minute 3 – 40 Double Unders
Extra!
Work on mobility
6/20/17
Metabolic CrossFit – CrossFit
Metcon (3 Rounds for reps)
AMRAP 3
12/9 Calorie Bike/Row
12 Power Snatches (95/65)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike/Row
8 Power Snatches (115/80)
-Rest 3:00-
AMRAP 3
12/9 Calorie Bike/Row
4 Power Snatches (135/95)
Extra!
12 Muscle-ups
30 Handstand Push-ups
8 Muscle-ups
20 Handstand Push-ups
4 Muscle-ups
10 Handstand Push-ups
**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.
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