Archives

Monthly Archive for: ‘December, 2017’

12/30

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m run/row

group warm up

set up for wod

Metcon (Time)

10 Squat Cleans 95/65

Shoulder to OH 95/65

TTB

Med Ball Push ups

run 2 laps

9…

8…

7…

6..5..4..3..2..1

12/29

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m row

50 double unders

15 wall balls 20/15

15 ring rows

15 sit ups

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

10 calorie row

20 wall balls 20/15

40 double unders

20 sit ups

10 pullups

30 second rest

12/28

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

25 DU

50 ft Farmers carry

10 KB DL

50 ft farmers carry

5 burpees

EMOM 12

DL, Power Clean, Thruster, Snatch

Starting with 95/75 add no more than 5 lbs per minute

Metcon (Time)

Please make it stop
5 burpees then

25 DL 185/155

25 Power cleans 135/105

25 Thrusters 95/65

25 snatches 75/45

Every minute on the minute do 5 burpees, no reps count until burpees are finished. 20 min time cap. load bar for easy transitions

12/27

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

200m run

12 ring rows

12 kb swings light

Find 1 RM weighted pull up

using a belt add in 5 or 10 lb increments

Helen (Time)

400m run

21 KB swings 54lbs

12 pull ups

15.1

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

200m row

10 clean and jerks w/ bar

10 sit ups

10 kb swings light

1RM Clean and Jerk

20 minutes to find a 1RM C+J

Metcon (Time)

15.1
9 Min AMRAP

15 TTB

10 DL 115/75

5 Snatches 115/75

12 days of christmas

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

400m run/row

50 double unders

set up for WOD

warm up each movement

12 days of Christmas (Time)

1 Rope Climb

2 HSPU

3 24″ BJ

4 Pull-ups

5 Burpees

6 TTB

7 Wall balls 20/14

8 KB swings 53/35

9 OH lunges per leg 45l/35 plate

10 Front Squats 95/65

11 Hang Power Cleans 95/65

12 Power Snatches 95/65

Perform just like the song:

1

2-1

3-2-1

4-3-2-1…..

12/22

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

200 m run

10 air squats

10 mountain climbers

10 sit ups

10 alternating single arm DB snatch

Metcon (No Measure)

10 min tabata

4 rounds of each

-plank on elbows/forearms

-T Hold

-side plank

-straight arm closed grip plank

-bicycle kicks

Metcon (AMRAP – Reps)

EMOM 25

Min 1 BJ 30/24

Min 2 single arm DB snatches 35/20

Min 3 Bent over row 65/45

Min 4 Bar facing Burpees

Min 5 rest

repeat 5 times

12/21

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m row then 2 rds of

10 shoulder pass throughs

10 push ups

5 wall walks/ handstand hold

10 strict press w/ bar

10 ring rows

push press from rack

EMOM 12

3 reps

add weight every 2 minutes

work up to heavy triple

Metcon (Time)

4 RFT

1000m row or 800m run

15 ring dips

15 HSPU

15 pull ups

15 Flying Push ups

15 KB sumo DL high pull 54/35

30 min time cap

12/20

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

400m run or row

20 step ups 20″/18″

20 kb deadlifts light

20 hang power cleans 45/35

400m run or row

warm up to metcon weights

Metcon (Time)

5 rounds:

25 step ups 45/35 bar 20″/18″

15 DL 155/95

25 step ups 45/35 bar

10 Hang power cleans 155/95

200m run

30 min time cap, scale box accordingly

12/19

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds or 10 min

run 3 laps

10 pvc shoulder pass throughs

10 kb swings light

10 K2E

10 walking lunges

20 double unders

1RM Snatch

20 min to work up to a 1RM Snatch

Metcon (AMRAP – Rounds and Reps)

23 min AMRAP

-50 ft of power snatch+ 2 OH walking lunges 95/65

-20 TTB

-50 DU

-30 second rest

Page 1 of 3123»