Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

run 400m or row 500m

3 rounds (10min)

1 lap waiter carry (R then L)

10 goblet squats

1 lap suitcase carry (R then L)

*35/25# db

Bench Press (6×4)

15 min

Bench Press 6×4

*Weight for each set should be 65%, 70%, 75%, 78% of your 1rm

Metcon (AMRAP – Reps)


Minutes 1-12

5 thrusters 95/65

5 Burpees over Bar

Minutes 13-24

1 Bear Complex 95/65

Max Effort Wallballs 20/14

*One Bear Complex rep is: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press, all without letting go of the bar.

**Score is wallball total reps

RX+ weight is 115/95 for entire workout

Metcon (No Measure)

6pm Weightlifting


chinese warmup

ovhd interlace

behind neck elbow pull

neck roll

interlace finger roll & ankle roll

arm shakes & circles

romper stomper

torso twist & twist with side kick

side bend

R/L foot touch & 4pt arc touches

hip circles

high kicks & cross kick swings

lizard lunge & side lunge

knee circles

hip raises from a squat

squatting ankle flexion


15min – w/o and w/barbell

6×1 split jerks, w/o


30min 70%

6×4 strict press

5×3 Push press-split jerk (1+2)

*:03sec pause in split

5×3 FS

*:03sec pause at bottom



3xME Lu raises

2×5 behind neck presses; strict

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