Archives

Monthly Archive for: ‘December, 2018’

12/31/18

Metabolic CrossFit – CrossFit

—- Week 4 —-

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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

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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 —-

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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 —

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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 —-

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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 —-

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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

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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 —-

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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 —-

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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 —-

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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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