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Monthly Archive for: ‘July, 2019’

7/8/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 4

12 PVC Thrusters

10 Box Step Ups, 30/24

12 Calories Row

Clean and Jerk (6×3)

70-75%

Metcon (Time)

L1

35/25 Calorie Bike or Row

50 Wallballs 20/14

Metcon (Time)

L2

50/40 Calorie Bike or Row

100 Wallballs 20/14

7/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Run 400m

10 Good Morning, empty bar

10 box step-ups

Couch Stretch 2:00/side

100′ side shuffle

100′ Bear Crawl

50′ Inchworm

100′ Bear Crawl

100′ side shuffle

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

7/5/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

10 DBL KB Sumo Deadlift

8 Glute Bridges

6 Barbell Strict Press, empty

Run 200m

Sumo Deadlift (5×2)

2-2-2-2-2

Heavy, but perfect controlled reps

Metcon (AMRAP – Reps)

L1 & L2

Every 3:00 for 18:00

15/9 Calories on AAB

5 Pull-ups

or,

Metcon (Time)

L1 & L2

5 Rounds

8 Burpee Box Jump Overs 24/20″

16/12 Calorie Row

8 Burpee Box Jump Overs

Rest 2:00

(18 Minute Cap)

*cap includes rest periods

Fourth of July 2019

Metabolic CrossFit – CrossFit

**** New Cycle ****

Weightlifting Technique Class Week 2 will return next week due to holiday today

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Warm-up (No Measure)

Warmup

200m jog

10 Dislocates

10 wall squats

200m jog

10 push-up to down dog

10 box step-ups

200m jog

Couch Stretch 2:00/side

Warmup up to your metcon weight for the Clean

1775 (AMRAP – Rounds and Reps)

60-Minute AMRAP of:

17 Power Cleans, 135/95

75 Squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round

7/3/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

100′ Bear Crawl

100′ Side Shuffle

50′ High Knees

50′ high Kicks

10 light kb swings

10 hand release push ups

Bike 50/30 Calories (steady pace)

:90 Dead Hang from Bar

2×10 Light Zercher Squat

Back Squat (5×3)

Work up to a heavy single

then,

5×3 at 80% of that

Metcon (Time)

L1 & L2

10-8-6-4-2

Push Ups x2

KB Swing 53/35

7/2/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Good mornings

10 box step-ups

5 kips

5 scap pull-ups

10 Dislocates

50′ Inchworm

50′ side shuffle

10 Cossack Squats

Warm-up (No Measure)

Weakness Warmup

1k Row

or

1k Bike

Metcon (Time)

L1

5 Rounds

6 Deadlift 205/135

9 Box Jump Overs 24/20

12 Pull Ups

Metcon (Time)

L2

5 Rounds

6 Deadlift 255/175

9 Box Jump Overs 24/20

12 Pull Ups

7/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 Rounds

9 Goblet Squats

12 Banded Good Mornings

15 Calories Bike

Couch Stretch 2:00/side

Pigeon Pose 1:00/side

10 Dislocates

10 Around the world

10 Behind the neck Press

10 Push-up to down dog

Snatch (6×3)

L1

Build to a moderate weight

Snatch (6×3)

L2

70-75%

Metcon (Time)

L1

4 Rounds

10 Front Squats 95/65

10 Abmat Sit-ups

10 Overhead Squats 95/65

10 Abmat Sit-ups

Metcon (Time)

L2

4 Rounds

10 Front Squats 115/75

10 Toes to Bar

10 Overhead Squats 115/75

10 Toes to Bar

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