Archives

Monthly Archive for: ‘December, 2018’

12/14/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

4 Rounds

10 wall squats

4 inchworm

1:00 bike

Bench Press (3×15)

6:00

First and second sets are warmups. Third set should be heavy.

*score is third set

Metcon (6 Rounds for time)

6x500m Row

rest 2:00

*score each round

Metcon (Time)

Interval

for Time

3 Rounds

8 Squat Clean Thrusters 115/85

16 toes to bar

1 Wall Walk

Rest 2:00

12/13/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

AMRAP 5

100′ Shuttle Run (50′ out and back)

30 single-unders

Back Squat (5×5)

Back Squat (15:00)

90% of 5RM

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

10 Burpee Box Jump Overs 24/20

100′ Farmers Carry 53/35

10 Pull-ups

10 Burpee Box Jump Overs

100′ Farmers Carry

20 Pull-ups

10 Burpee Box Jump Overs

100′ Farmers Carry

30 Pull-ups

etc…

12/12/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

AMRAP 5

50′ bear crawl

50′ banded walk

10 Dislocates

20 Sit Ups

Push Jerk (5×5)

Push Jerk 65%

10:00

Metcon (Weight)

EMOM 10

Snatch Complex

1 Rep @ 70%+ of 1RM

You can build throughout sets

*Squat Snatch-Ovhd Squat-Hang Squat Snatch-Ovhd Squat

Metcon (Time)

for Time

3 Rounds

10 Power Snatch 115/75

20 Pistols, alternating

*scale the Pistols to holding onto the rig or to a negative (just the down)

12/11/18

Metabolic CrossFit – CrossFit

– – – – WEEK 1 – – – –

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

Warm-up

5 Rounds

5 pushup-down dog w/Shoulder Taps

Row 200m

10 Jumping Squats

Metcon (AMRAP – Reps)

Interval

Every 4 Minutes for 20 Minutes

15/10 Calorie row

75 Double unders

5 double KB Cleans 53/35

Rest Remainder

Deadlift (3×10)

Last piece of the day

First two sets are warm ups, last set is what counts. Last set should be heavier than your max set at 65% last week

12/10/18

Metabolic CrossFit – CrossFit

– – – – WEEK 1 – – – –

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

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Warm-up (No Measure)

Warmup

AMRAP 4

Run 3 laps

12 romanian deadlift, empty bar

12 Goblet Pause Squats, 25/15

Metcon (AMRAP – Reps)

Oly

Power Clean

5 Rounds

:60 on

2:00 off

Singles @ 70-75%

Drop and Reset

Metcon (Time)

for Time

1 Mile Run (sub 2k row)

20 Front Squats 135/95

20 hand release Push-Ups

10 Front Squats

10 hand release Push-Ups

5 Front Squats

5 hand release Push-Ups

Metcon (Time)

Accessory

for Time

4 Rounds

1:30 bike, sprint

20 Alternating Jumping Lunges

Rest 2:00

or

12:00 ROMWOD

12/8/18

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3 laps in gym

50′ pick up golfball stretch

50′ high knees

50′ walking side lunges

Metcon (No Measure)

Primer

AMRAP 4

100′ shuttle

(50′ out and back)

6 Toes to bar

Metcon (Time)

3 Rounds:

Bike 2:00 (sub 400m run)

20 Box Jump Overs 24/20

10 Hand Release Push-Ups

Metcon (No Measure)

Extra (optional)

8x600m Row

MCF T5 12/7/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

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Warm-up (No Measure)

Warmup

3 rounds

AMRAP :90

Max Air Squats

rest 1:00

AMRAP :90

Max lateral burpees over the bar

rest 1:00

Stretch: Couch Stretch 2:00/side

1RM Push Jerk (Weight)

Strength 15:00

Find 1RM Push Jerk

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

MCF T4 12/6/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

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Warm-up (No Measure)

3 rounds

15 Good Mornings

10 SDHP

5 Mountain Climbers

*R1: PVC; R2: Empty bar; R3: light weight 15/10s

1 Max Set Deadlifts (65%) (AMRAP – Reps)

Strength

1 Max Set of Deadlifts

@ 65% of current 1RM

*Unbroken

*add weight to the notes

Metcon (Time)

For Time:

50 Bar Facing Burpees

40 Ring Rows

30 Double KB Deadlift 50/35

20 Ring Dips

1 Mile Run (sub 2k row)

MCF T3 12/5/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

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Warm-up (No Measure)

2:00 run laps in gym

2 rounds

50′ Bear Crawl, straight legs

50′ Overhead Walking Lunge, barbell

10 Banded air squats

12:00 Snatch Position work

1RM Snatch Complex (Weight)

Strength 15:00

Find 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

*unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

75 Wallballs 20/14

45 Doubleunders

15 Pull-ups

MCF T2 12/4/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

3 Rounds:

3 Strict Pull Ups

6 Toes to Bar

9 Cal Row

12 Air Squats

5RM Back Squat (Weight)

Strength 15:00

Find a 5RM Back Squat

Metcon (Time)

3 Rounds

2 Rope Climbs

15 Abmat Sit Ups

15 Shoulder to Overhead 135/95

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