12/31/18
Metabolic CrossFit – CrossFit
—- Week 4 —-
Warm-up (No Measure)
Warmup
50′ Banded Side Shuffle
10 Dislocates
50′ Samson Stretch
10 Pushup to down dog w/ shoulder taps
4 Rounds (6:00)
Bike 15 Calories
15 Push Ups
15 Empty Bar Overhead Squat
Snatch (4xMax)
:90 On
2:30 Off
Singles @ 77.5-82.5%
Drop and reset
Metcon (Time)
for Time
5 Rounds
20/16 Cal Row
12 Jumping Squats, 95/65 Barbell on back
Rest 3:00
12/29/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
AMRAP 7
400m run
:15 Cossack Squat (lateral lunges)
:30 Double under
Metcon (No Measure)
Specific Warmup
8 Hollow Rocks
8 situps
8 V-ups
8:00 Practicing Toes to Bar technique and efficiency
8:00 Practicing Bar Muscle Up technique and efficiency
3:00 Warmup to Metcon Power Clean weight
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 14 Minutes
15 Toes to Bar
10 Power Clean 155/105lbs
5 Bar Muscle Ups
12/28/18
Metabolic CrossFit – CrossFit
—- Week 3 —-
Warm-up (No Measure)
Warmup
50′ banded walk
10 banded air squats
10 seated good morning (sit on a bench)
50′ inchworms w/pushup
AMRAP 4
200m run
15 weighted box stepups 35/25
Bench Press (4×10)
8:00
Build each set with your last set being the heaviest and one that counts
Metcon (Time)
for Time
3 Rounds
21 Power Snatch 95/65lbs
21 Pull Ups
1:00 Bike
Rest 2:00 between rounds
*Goal is to go unbroken or fewest sets possible for each round of Snatch and Pull-ups. Put how you do in the comments
Metcon (Distance)
Accessory (Challenge!)
for distance
7:00 Row
12/27/18
Metabolic CrossFit – CrossFit
— Week 3 —
Warm-up (No Measure)
Warmup
10 Dislocates, PVC
5 pullups, strict
10 back squats, PVC
5 medball cleans 30/20
Primer (6:00)
3 Rounds:
12 OVHD Walking Lunge Steps 35/25
Run 200m
Back Squat (5×5)
15:00
90% of your 5RM
Metcon (3 Rounds for reps)
Interval
3 Rounds
AMRAP 3
7 Sumo DLHP 135/95lbs
3 laps (200m)
rest 2:00
*Each 3 laps (200m) counts as 1 rep
Metcon (No Measure)
Accessory
EMOM 10
1 Pegboard Climb
or
ROMWOD remaining time
*put choice in the notes
12/26/18
Metabolic CrossFit – CrossFit
—- Week 3 —-
Warm-up (No Measure)
Warmup
50′ Bear Crawl
10 Pushup to down dog
50′ Samson stretch
10 Dislocates, PVC
10 OVHD squat, PVC
Primer (4:00)
2 Rounds
Bike 1:30
15 Dumbbell Push Press
10 Single arm Dumbbell OVHD Squat
(5 each side)
Push Jerk (5×4)
10:00
75%
Metcon (6 Rounds for weight)
Oly
Snatch Complex
Every :90 for 9 Minutes
2 Rep @ 75%+ of 1RM
You can build throughout sets
*Snatch-OVHD Squat-Hang Snatch-OVHD Squat
**”Snatch” implies full squat snatch unless otherwise described.
Metcon (Time)
for Time
5-4-3-2-1
Strict Handstand Push-Ups
Box Jump 30/24″
Rest :90
12/24/18
Metabolic CrossFit – CrossFit
—- Week 3 —-
Warm-up (No Measure)
Warmup
3 rounds
500m row
10 knee raises
50′ banded side shuffle
Power Clean
4 Rounds
:90 on
2:30 off
Singles @ 77.5-82.5%
Drop and Reset
Metcon (Time)
for Time
8 Rounds
:20 bike SPRINT
8 Burpee to 6″ target
10/7 Cal Row
rest 1:30
12 Days of Christmas
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
400m run/ 500m row/2:00 Bike
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 walking lunges per leg 45/35 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…..
12/21/19
Metabolic CrossFit – CrossFit
—- Week 2 —-
Warm-up (No Measure)
Warmup
8:00 bike
Primer (3:00)
9-6-3
Pullups
behind the neck press, empty bar
Metcon (Time)
for time
1 mile run
Metcon (Time)
6 rounds
10 devil press 50/35
30 double unders
*Devil press is same as a manmaker without the squat
Metcon (No Measure)
Accessory
Romwod remaining time
12/20/18
Metabolic CrossFit – CrossFit
—- Week 2 —-
Warm-up (No Measure)
Warmup
10 down dog to pushup w/shoulder tap
50′ bear crawl
50′ banded side shuffle
10 Tall (muscle) Snatch, PVC
Primer
3 Rounds (3:00)
:30 Squat Hold
15 Box Jumps
Back Squat (1×5)
15:00
Find a new 5RM
*you are looking to add at least 3-5# to previous 5rm
Metcon (Time)
for Time:
160 Air Squats
80 Push Ups
40 Sit Ups, abmat
5 Rope Climbs
*Rx+: GHD situps, Legless Rope Climbs
Metcon (No Measure)
Accessory
4 Rounds
Not for time
Row 250m
5 Strict Handstand Push-Ups
12/19/19
Metabolic CrossFit – CrossFit
—- Week 2 —-
Warm-up (No Measure)
Warmup
Primer (4:00)
2 rounds
15 heavy wallballs 30/20
:30 bike SPRINT
45 double unders
Push Jerk (5×5)
10:00
70%
Metcon (Weight)
Oly
Clean Complex
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
You can build throughout sets
*Power Clean-Push Jerk-Front Squat-Hang Squat Clean-Split Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20 Wallballs 20/14lbs
20 Ring Dips
20 Box Jumps 24/20
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