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7/28/17

Metabolic CrossFit – CrossFit

Power Clean

15 minutes to build to a 3 rep max Power Clean*

*These are to be touch and go (TNG) unless you have a limitation

Metcon (Time)

21-15-9

Dumbbell Hang Squat Cleans (50/35)

Handstand Push-ups

600m Run
It class size large you may do Metcon prior to strength work.

7/27/17

Metabolic CrossFit – CrossFit

Skill Work

15 minutes to find:

a) max Chest to Bar Pull-ups in 1 minute

b) 1 rep max Weighted Pull-up

Metcon (5 Rounds for reps)

Tabata x 6, then rotate

Bike for Calories

Renegade Rows with DB

Double Unders

V-ups/Sit-ups

DB or KB Floor Press
Score will be total reps of each movment

7/26/17

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

-Rest 4 minutes-

AMRAP 4

400m Run

10 Burpees Over Bar

Max Power Cleans (155/105)

-Rest 4 minutes-

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (185/135)

7/25/17

Metabolic CrossFit – CrossFit

Metcon (Time)

6 RFT

13 Thrusters (95/65)

14 Pull-ups

7/24/17

Metabolic CrossFit – CrossFit

Metcon (Time)

7 RFT

10 Front Rack Reverse Lunges (5/leg, alternating)

10 Power Cleans (135/95)

20 Lateral Hops over Barbell (1 jump = 1 rep)

200m Row

Rest 1:00 between rounds

7/22/17

Metabolic CrossFit – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
10 minute time cap

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

7/21/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

6×3 Front Squat

Metcon (4 Rounds for time)

4x400m Run, 1:00 rest between runs

7/20/17

Metabolic CrossFit – CrossFit

Strength

7×1 Clean & Jerk @ 60-95%

Metcon (Time)

21-15-9

Snatches (135/95)

GHD Sit-ups

-directly into-

21-15-9

Clean & Jerks (135/95)

Bar Muscle-ups

-directly into-

21-15-9

Bar Facing Burpees

Toes to Bar

7/19/17

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4:

27 Hang Power Cleans (135/95)

27 Wall Balls (20/14)

27 Calorie Bike or Row

Rest 4:00

AMRAP 4:

21 Hang Power Cleans (135/95)

21 Wall Balls (20/14)

21 Calorie Bike or Row

Rest 4:00

AMRAP 4:

15 Hang Power Cleans (135/95)

15 Wall Balls

15 Calorie Bike or Row

Skill Work

15 minutes of handstand work. Think Handstand Push-ups (strict, kipping, deficit) or work on getting inverted or tripod stability or handstand walks or wall walks.

7/18/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

7×1 Snatch @ 60-95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

18/12 Calorie Row

15 Box Jump Overs (24/20)

12 Toes to Bar

9 Dumbbell Front Squats (50/35)

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