Archives

Monthly Archive for: ‘March, 2018’

3/8/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

10 Minutes

400 meter run

10 thrusters (empty barbell)

10 ring rows

10 pull ups

10 db presses

Metcon (5 Rounds for reps)

5 Rounds:

1:00 Row for Calories

1:00 Thrusters (95/65)

1:00 10m Shuttle Runs

1:00 Rest
Fitness Athlets: Thrusters (75/55)

Extra!

3 Rounds For Time:

100-75-50 Double Unders

30-25-20 Kipping Handstand Push-ups

3/7/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

10 minutes

3 rounds

50′ toy soldiers

50′ high knees

50′ fanny whackers

50′ crab walk

Static stretches as needed

3 Position Clean

20 Minutes

High Hang + Hang + Ground = 1 complex

Metcon (Time)

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees
Fitness Athletes HPC (75/55)

3/6/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 minutes to complete

Run the loop (or to Sun Studios and back)

Then 2 Rounds

10 Shoulder passes

10 Ring Rows

10 Toes to Bar

10 KBS

10 Goblet Squats

Metcon (Time)

21 – 15 – 9

Wallballs (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Skill Work

Muscle-up Practice.

If you’re proficient at MU, complete:

AMRAP 3

Ring MU

Rest 2:00

AMRAP 2

Ring MU

Rest 1:00

AMRAP 1

Ring MU

3/5/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 Minutes to Complete

50 Double Unders (or 2 minutes practice)

10 shoulder passes

10 calorie row

Banded shoulder stretches

Use remaining time to warm up snatch for today’s strength portion.

Strength

20 minutes to complete

7×2 of 1 Hang Squat Snatch + 1 Squat Snatch, Climbing

*Do 2 sets of the complex at each weight. Complex is should be unbroken, but you may rest between the 2 sets.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115/80)
Your goal should be 4 rounds or more.

Fitness Athletes:

120 Single Undes

PS: (75/55)

3/3/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 minutes to complete:

20/15 calorie row

10 burpee box jump overs

10 ring rows

10 shoulder passes

10 ring rows

10 burpee box jump overs

20/15 calorie row

Complete Burgener warm-up with PVC or empty barbell

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 25:

200/150 Calorie Row

120 Chest to Bar Pull-ups*

60 Clean and Jerks (115/80)

50 Clean and Jerks (135/95)

40 Clean and Jerks (155/105)

30 Clean and Jerks (185/135)

20 Clean and Jerks (205/145)
Performance and fitness scale to kipping pull-ups

Fitness Weights: (75/55)(95/65)(105/75)(115/80)(135/95)

3/2/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

3/1/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up

15 minutes to complete 3 rounds:

10 Medicine Ball Clean + WallBall shot

20 Second HS hold

10 DB Snatches

20 Plank

10 Cal row

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

70 Dumbbell Snatches (50/35)**

60 Wallballs (20/14)**

50/35 Calorie Row

40 Handstand Push-ups*
*Performance and Fitness Athletes complete sub push-ups for HSPU

Fitness Athletes:

DBS (35/25#) WBS (14/10#)

Extra!

Accumulate 2:00 L-sit in parallettes or rings

Page 3 of 3«123