Archives

Monthly Archive for: ‘November, 2017’

11/30/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

3 rounds

7 wallball shots

7 burpee pull-ups

Metcon (Time)

“Fire Alarm”

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

50/35 Calorie Row

3 Rounds:

7 Thrusters (75/55#)

7 Pull-ups

7 Burpees

11/29/17

Metabolic CrossFit – CrossFit

Strength

30 minutes to find 1RM Power Clean

Metcon (3 Rounds for reps)

“Chainsaw”

AMRAP 3:

15 Calorie Bike

15 Power Cleans (95/65#)

Rest 3:00

AMRAP 3:00

12 Calorie Bike

12 Power Cleans (115/80#)

Rest 3:00

AMRAP 3:00

9 Calorie Bike

9 Power Cleans (135/95#)

11/28/17

Metabolic CrossFit – CrossFit

Instruction

15 Minutes

2-2-2-2-2 Squat Snatch

Do one set every 2 minutes, increasing in weight

Warm-up

15 Minutes

3 rounds

1 muscle-up

10 box jumps

Metcon (Time)

“Uppercut”

4 Rounds:

5 Ring Muscle-ups

10 Squat Snatches (95/65#)

15 Box Jump-overs (24/20″)

11/27/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2 rounds

10 burpee pull-ups

20 double unders

50’ farmer’s carry walking lunges

Strength

12 minutes to work up to a heavy 3 rep strict press

Metcon (AMRAP – Rounds and Reps)

“Grounded”

AMRAP 15:

100′ Walking Lunge

50 Double-unders

20 Burpees

Extra!

5×10 GHD sit-ups

11/25/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2×10 overhead squats (45/33)

Bike 20 second sprint; 40 second regular pace x 3

Metcon (Time)

“Trifecta”

Teams of 3:

100 Calorie Bike

75 Calorie Row

50 Power Snatches (115/80#)

100 Calorie Bike

75 Calorie Row

50 Clean and Jerks (115/80#)

100 Calorie Bike

75 Calorie Row

50 Thrusters (115/80#)

11/24/17

Metabolic CrossFit – CrossFit

Warm-up

1K row

Metcon (Time)

“Aftermath”

4 Rounds:

60 Double-unders

30 Sit-ups

15 Kettlebell Swings (70/53#)

Cool-down

Mobility Work

11/23/17

Metabolic CrossFit – CrossFit

Extra!

Happy Thanksgiving

Share the things you are grateful for, enjoy your family and friends, eat lots of turkey and pie, and be ready to come back and work tomorrow!

11/22/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes10 of each movement

200 meter run

Metcon (Time)

“THE GOBBLER”

for time, with a partner:

Run 200m (together)

100 Double-Unders

Run 200m

100 Sit-ups

Run 200m

100 Pull-ups

Run 200m

100 Wall-Balls 20/14

Run 200m

100 Burpees

Run 200m

100 KB Swings 55/35

Run 200m

100 second plank hold

Run 200m

100 K2E

11/21/2017

Metabolic CrossFit – CrossFit

Skill Work

10 Minutes

Double-under work—if you have double unders work on triple unders

Warm-up

20 Minutes

3-3-3-3-3 Power cleans increasing in weight

Complete 5 toes to bar after each set of cleans

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double-unders

15 Power Cleans (115/75#)

30 Double-unders

15 Toes-to-Bar

11/20/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes to complete 2 rounds

200 meter run

10 calorie bike or row

20 alternating dumbbell snatches (10/arm)

Metcon (Time)

“The CFNE Invitational”

Teams of 3:

5 Rounds:

800m Run

90 Calorie Bike or row

30 1-Arm Dumbbell Snatch (70/50#)
45 minute time cap

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