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09/25/2017

Metabolic CrossFit – CrossFit

Warm-up

Snatch balance 3-3-3-3-3 (Increasing load each set)

Alternate running 200 m and rowing 250 after each set

Metcon (Time)

“Ivory”

400m Run

42/35 Calorie Row

21 Squat Snatch (95/65#)

400m Run

30/25 Calorie Row

15 Squat Snatch

400m Run

18/15 Calorie Row

9 Squat Snatch

09/23/2017

Metabolic CrossFit – CrossFit

Warm-up

2 rounds

400 m Run

30 second handstand hold

15 leg swings each leg

10 shoulder passes

Strength

8-5-3-3-3-3-3 Deadlifts (Work up to 90%)

5 pushups between sets

Metcon

“Push-Pull”

9 Rounds:

24 Pushups

8 Deadlifts (215/135)

09/22/2017

Metabolic CrossFit – CrossFit

Warm-up

9-6-3

Thrusters (45/75/95)

Burpee box step ups

Calorie row

Toes-to-Bar

Metcon

“Mighty Mouse”

AMRAP 18:

30 Thrusters (95/65#)

30 Box Jumps (24/20#)

30 Calorie Row

30 Toes-to-Bar

09/21/2017

Metabolic CrossFit – CrossFit

Warm-up

Muscle up progression instruction for 5-10 minutes

then,

3 rounds of Burgener warm-up

5 pullups between each round

then,

3-3-3-3

Snatch (increasing weight)

Muscle-ups

Metcon

“Amanda”

For Time:

9-7-5

Ring Muscle Ups

Squat Snatch (135/95)

09/20/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes to work up to 135# for hang cleans

then,

8 minute AMRAP

200 m run

20 DU

4 Hang power cleans

Metcon

“Jump City”

1 Round:

800m Run

80 Double-unders

21 Hang Power Cleans (135/95#)

2 Rounds:

400m Run

40 Double-unders

15 Hang Power Cleans (135/95#)

3 Rounds:

200m Run

20 Double-unders

9 Hang Power Cleans (135/95#)

09/19/2017

Metabolic CrossFit – CrossFit

Warm-up

18 minutes to complete:

Building up to 90% max for deadlifts

8-5-3-1-1-1 Deadlifts

5-5-5-5 Burpees

5-5-5-5 Wallballs

Metcon

“Frank the Tank”

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

09/18/2017

Metabolic CrossFit – CrossFit

Warm-up

3 sets of Bergener warm-up with PVC and empty barbell

then,

2 rounds:

4 power snatches

4 pullups

3 Overhead Squats

3 C2B pullups

2 Squat Snatches

2 Bar Muscle-ups

Metcon (Time)

“Everest”

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

09/16/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes of thruster technique work with empty bar

then,

2 rounds

9 Thrusters

20 DU

200 m run

Metcon (Time)

“High Five”

Team of 2, relay style:

21-18-15-12-9

Thrusters (95/65#)

40 Double-unders

200m Run

09/15/2017

Metabolic CrossFit – CrossFit

Warm-up

Clean and Jerk

1-1-1-1-1

Then,

3 rounds

250 m row

4 burpee box jumps

3 Clean and jerks

Cool-down

2 K Row at 60% max effort

Metcon (AMRAP – Rounds and Reps)

“The Axe”

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (135/95#)

09/14/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds:

250 m row

3 hang squat cleans (95#)

20 DU

then,

1-1-1-1-1 to work up to heaviest set of hang squat cleans for workout

Metcon (AMRAP – Reps)

“Chase the Rabbit”

AMRAP 5:

750m Row Buy-in

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-in

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

3 Hang Squat Cleans (185/135#)

25 DU

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