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Monthly Archive for: ‘June, 2019’

5/7/19 ReTest Week Day 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

5 Strict Pull Ups

10/7 Calorie Bike

Technique Session

2 rounds; PVC, Empty bar

10 Snatch Balance

Hang Snatch (1×2)

In 10:00

Find 2RM High Hang Snatch

*Drive into the floor so there is less of a heaving motion and more vertical drive. Keep straight-ish arms until almost if not full extension.

Metcon (Time)

7 Rounds

Run 100m

7 Overhead Squats 115/75

(10 Minute Cap)

*More Options:

Lighter OHS

Front Squats instead of OHS

Metcon (Time)

Competition WOD

8 Rounds

Run 100m

8 Overhead Squats 135/95

Metcon (Time)

6pm Grunt Work

5k Bike

6/17/19 Retest Week

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

100′ Banded side shuffles

10 Empty Bar Thrusters

500m Row

Back Squat (1×1)

Find your 1rm

Metcon (Time)

Competition Track

2k Row

50 Alternating Pistols

30 Hang Cleans 185/125

(15 Minute Cap)

*More Options:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans

Metcon (Time)

2k Row

50 Alternating Pistols

30 Hang Cleans 135/95

(15 Minute Cap)

*More Scaling OptionsOptions:

Attempt single leg squat to a box

Light goblet squats instead of Pistols

Lighter Hang Cleans 115/75

Metcon (Time)

Gymnastics – 6pm

21-15-9

Strict HSPU

Toes to Bar

(10 Minute Cap)

*More Options:

Less strict HSPU

Kipping HSPU

6/15/19

Metabolic CrossFit – CrossFit

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Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

6/14/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

100′ Inchworm

10 Air Squats

1 lap waiter carry w/25/15 plate ovhd

100′ walking lunge

10 Air Squats

1 lap waiter carry w/25/15 plate ovhd

100′ Bear Crawl

10 Air squats

1 lap waiter carry w/25/15 plate ovhd

Metcon (Time)

L1

3 Rounds

Run 400m

50′ OH Walking Lunge 15/10

14 Ring Dips

(14 Minute Cap)

Metcon (Time)

L2

3 Rounds

Run 400m

50′ S-Arm OH Walking Lunge 50/35lbs

21 Ring Dips

*Switch working arm every 25′

(16 Minute Cap)

6/13/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

Run 400m

10 box step ups

10 tuck jumps

10 good mornings

Run 400m

Metcon (AMRAP – Reps)

L1

AMRAP 5 Minutes x 3

1 Round of “DT”

1 Round of “Cindy”

Rest 2:00 Between AMRAPs

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 115/75 lb

*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats

Metcon (AMRAP – Reps)

L2

AMRAP 5 Minutes x 3

1 Round of “DT”

1 Round of “Cindy”

Rest 2:00 Between AMRAPs

*DT: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105 lb

*Cindy: 5 Pull ups, 10 Push Ups, 15 Air Squats

6/12/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

1:00 bike

100′ high knees

100′ butt kickers

1:00 bike

10 Dislocates

10 Around the head w/ 10# plate, 5 each direction

10 air squats

2:00 Couch Stretch each side

Warm-up (No Measure)

Primer (get your heart rate up here)

AMRAP 6

20 Alt Jumping Lunges

15 Push Ups

10 kb Swings, light

250m Row

Back Squat (4×4)

L1

Take 5-10#s off you heavy 3 rep from last week and hit all 4 sets here with it

Back Squat (4×4)

@90%

*Take 5% off your Back Squat numbers if the sets are too aggressive

Metcon (AMRAP – Reps)

(Final 12:00 of class)

L1 & L2

AMRAP 12

-Climb the Ladder-

3 Calories on Rower

3 KB Swings 53/35

6 Calories

6 KB Swings

9/9, 12/12, etc…

6/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

300m run

50′ inchworms

10 overhead wall squats, PVC

Metcon (No Measure)

Strength Prep

Romanian Deadlifts

2×15

Then,

Snatch Grip Press (behind the neck)

5×5

*Keep weights very light. This is not only a prep for the Hang Snatch but another warmup for the lift

Hang Snatch (6×2)

L1

(Top of Knee)

Every 2 Minutes for 12 Minutes

2 Reps

should be a heavy set for 2

Hang Snatch (6×2)

L2

(Top of Knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Metcon (Time)

L1

115/95 Calorie Row*

*EMOM including 0:00 perform

3 strict Ring pull-ups (by the bay doors)

2 Ring Dips

Metcon (Time)

L2

115/95 Calorie Row*

*EMOM including 0:00 perform 3 Muscle Ups (bar if you don’t have ring)

(15 Minute Cap)

*More Options:

2x Strict Pull Ups instead of MU

6/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

4 rounds

:30 Banded side shuffles

10 hand release Push Ups

200m Run

Take 10-15:00 to warmup for Hang Clean and Push Jerk and either knee raises or T2b

Metcon (Time)

L1

18-15-12-9-6-3

Hang Power Clean 95/65

Push Jerk 95/65

Knee Raises

(16 Minute Cap)

Metcon (Time)

L2

18-15-12-9-6-3

Hang Power Clean 115/75

Push Jerk 115/75

Toes to Bar

(16 Minute Cap)

Metcon (No Measure)

Extra

Endurance

8:00 x 2 on Rower

Rest 4:00

Score is best single distance in meters. Enter in comments

or

Gymnastics

6 Rounds

:20 on

1:10 off

Max Chest to Bar Pull Up Reps. Enter in Comments

Score is total reps

6/8/19

Metabolic CrossFit – CrossFit

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Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here

6/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

10 Box Step Ups

:20 Good Mornings

12 Jumping lunges, alternate

Back Squat (3×3)

L1

using the weight from last weeks heavy set for 3

Back Squat (3×3)

@92.5%

*Take 5% off your Back Squat numbers if the sets are too aggressive

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Partner WOD

AMRAP 16

6 Power Cleans 135/95

3 Wall Walks

10 Ring Dips

*More Options:

Partner A must complete a round before Partner B can begin the next round

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