Archives

Monthly Archive for: ‘July, 2017’

7/31/17

Metabolic CrossFit – CrossFit

Warm-up

Starting at 5 minutes into the class:

EMOM 10: – Not Scored

Odd – 3 light power cleans done as 1-1-1 (drop each rep)

Even – 6 push-ups + 9 air squats

Skill Work

10 Minutes to practice Hang Squat Cleans – light and fast!

Metcon (AMRAP – Rounds)

“The Chief”

5 Rounds of AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
Rest 1 minute between rounds – ONLY FULL ROUNDS COUNT

7/29/17

Metabolic CrossFit – CrossFit

Metcon (Time)

30 Calorie Row

30 Box Jump Overs (24/20)

30 Power Snatches (75/55)

30 Toes to Bar

30 Power Snatches

30 Box Jump Overs

30 Calorie Row

Metcon (Time)

For those that can’t get enough:

10 Deadlifts (275/185)

10 Calorie Bike/Row

8 Deadlifts (315/225)

15 Calorie Bike/Row

6 Deadlifts (365/255)

20 Calorie Bike/Row

4 Deadlifts (405/285)

25 Calorie Bike/Row

2 Deadlifts (425/295)

*1 Barbell, you change the weights

7/28/17

Metabolic CrossFit – CrossFit

Power Clean

15 minutes to build to a 3 rep max Power Clean*

*These are to be touch and go (TNG) unless you have a limitation

Metcon (Time)

21-15-9

Dumbbell Hang Squat Cleans (50/35)

Handstand Push-ups

600m Run
It class size large you may do Metcon prior to strength work.

7/27/17

Metabolic CrossFit – CrossFit

Skill Work

15 minutes to find:

a) max Chest to Bar Pull-ups in 1 minute

b) 1 rep max Weighted Pull-up

Metcon (5 Rounds for reps)

Tabata x 6, then rotate

Bike for Calories

Renegade Rows with DB

Double Unders

V-ups/Sit-ups

DB or KB Floor Press
Score will be total reps of each movment

7/26/17

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

-Rest 4 minutes-

AMRAP 4

400m Run

10 Burpees Over Bar

Max Power Cleans (155/105)

-Rest 4 minutes-

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135)

7/25/17

Metabolic CrossFit – CrossFit

Metcon (Time)

6 RFT

13 Thrusters (95/65)

14 Pull-ups

7/24/17

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT

10 Front Rack Reverse Lunges (5/leg, alternating)

10 Power Cleans (135/95)

20 Lateral Hops over Barbell (1 jump = 1 rep)

200m Row

Rest 1:00 between rounds

7/22/17

Metabolic CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
10 minute time cap

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

7/21/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

6×3 Front Squat

Metcon (4 Rounds for time)

4x400m Run, 1:00 rest between runs

7/20/17

Metabolic CrossFit – CrossFit

Strength

7×1 Clean & Jerk @ 60-95%

Metcon (Time)

21-15-9

Snatches (135/95)

GHD Sit-ups

-directly into-

21-15-9

Clean & Jerks (135/95)

Bar Muscle-ups

-directly into-

21-15-9

Bar Facing Burpees

Toes to Bar

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