Archives

Monthly Archive for: ‘September, 2017’

09/30/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds

10 pullups

200 m row

then,

2-2-2 Squat cleans, mobilizing after each set

Metcon (Time)

“Trap Door”

For time:

30 Chest-to-Bar Pull-ups

30 Calorie Bike

15 Squat Cleans (135/95#)

60 Calorie Row

15 Squat Cleans (135/95#)

30 Calorie Bike

30 Chest-to-Bar Pull-ups

09/29/2017

Metabolic CrossFit – CrossFit

Warm-up

2 rounds of Cindy (5 pull-ups, 10 pushups, 15 air squats)

then,

5 rounds

1 rope climb

5 HSPU

2 Power Snatch/OHS complex (2 Power snatches into 2 OHS), increase weight

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

8 Rope Climbs

40 Clean & Jerks (115/80#)

30 Handstand Push-ups

40 Power Snatches (115/80#)

80 Double-unders

40 Overhead Squats (115/80#)

09/28/2017

Metabolic CrossFit – CrossFit

Warm-up

50’ Prowler push

10 KBS

5 Bulgarian DB squats (each leg)

10 Toes-to-bar or K2E

Metcon (AMRAP – Rounds and Reps)

“Bell Bottoms”

EMOM 20:

Min 1: 50′ Prowler Push

Min 2: 15 Kettlebell Swings (53/35#)

Min 3: 50′ Walking Lunge

Min 4: AMRAP Sit-ups
(scored as entire rounds completed plus total reps of sit-ups)

09/27/2017

Metabolic CrossFit – CrossFit

Warm-up

3 Rounds

250 m Row

25 DU *focus on unbroken

10 Cal bike

Metcon (Time)

“Full Circle”

For time:

1,500m Row

100 DU

50 Calorie Bike

100 DU

1,500m Row

09/26/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds of Cindy (5 pullups, 10 pushups, 15 air squats)

then,

Run 400 m

Then,

3-3-3-3-3 Clean and Jerk, working up to heaviest set that you will perform

Metcon (AMRAP – Reps)

“Powder Keg”

5 Minute Window

600m Run

1 Round “Cindy”

AMRAP Clean & Jerk (135/95#)

Rest 5:00

5 Minute Window

400m Run

2 Rounds “Cindy”

AMRAP Clean & Jerk (155/105#)

Rest 5:00

5 Minute Window

200m Run

3 Rounds “Cindy”

AMRAP Clean & Jerk (185/135#)

09/25/2017

Metabolic CrossFit – CrossFit

Warm-up

Snatch balance 3-3-3-3-3 (Increasing load each set)

Alternate running 200 m and rowing 250 after each set

Metcon (Time)

“Ivory”

400m Run

42/35 Calorie Row

21 Squat Snatch (95/65#)

400m Run

30/25 Calorie Row

15 Squat Snatch

400m Run

18/15 Calorie Row

9 Squat Snatch

09/23/2017

Metabolic CrossFit – CrossFit

Warm-up

2 rounds

400 m Run

30 second handstand hold

15 leg swings each leg

10 shoulder passes

Strength

8-5-3-3-3-3-3 Deadlifts (Work up to 90%)

5 pushups between sets

Metcon

“Push-Pull”

9 Rounds:

24 Pushups

8 Deadlifts (215/135)

09/22/2017

Metabolic CrossFit – CrossFit

Warm-up

9-6-3

Thrusters (45/75/95)

Burpee box step ups

Calorie row

Toes-to-Bar

Metcon

“Mighty Mouse”

AMRAP 18:

30 Thrusters (95/65#)

30 Box Jumps (24/20#)

30 Calorie Row

30 Toes-to-Bar

09/21/2017

Metabolic CrossFit – CrossFit

Warm-up

Muscle up progression instruction for 5-10 minutes

then,

3 rounds of Burgener warm-up

5 pullups between each round

then,

3-3-3-3

Snatch (increasing weight)

Muscle-ups

Metcon

“Amanda”

For Time:

9-7-5

Ring Muscle Ups

Squat Snatch (135/95)

09/20/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes to work up to 135# for hang cleans

then,

8 minute AMRAP

200 m run

20 DU

4 Hang power cleans

Metcon

“Jump City”

1 Round:

800m Run

80 Double-unders

21 Hang Power Cleans (135/95#)

2 Rounds:

400m Run

40 Double-unders

15 Hang Power Cleans (135/95#)

3 Rounds:

200m Run

20 Double-unders

9 Hang Power Cleans (135/95#)

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