5/31/19

5/31/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

AMRAP 3

10 Muscle Cleans, empty bar

25 Lateral Bar Hops

20 Calorie Row

Metcon (Weight)

L1 &L2

Box Squat (using this to warm up for the back squat

3×10 @40%

work up to 40% of your 1rm back squat here

Use a much wider Squat base than you’re used to. Control the decent and stand up lightning fast.

Back Squat (3×3)

L1

3×3

Build weight over three rounds

Last round should be a heavy set of 3

Back Squat (3×3)

L2

3×3 @90%

*More Options:

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

Metcon (Time)

L1 & L2

3 Rounds

400m run

20 Sumo DLHP 75/55

(10 Minute Cap)

Metcon (Calories)

OR,

L1 & L2

Every 3:00 for 4 rounds

:25 Full Sprint on AAB

Rest remainder

*Score is total calories*

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