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11/25/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2×10 overhead squats (45/33)

Bike 20 second sprint; 40 second regular pace x 3

Metcon (Time)

“Trifecta”

Teams of 3:

100 Calorie Bike

75 Calorie Row

50 Power Snatches (115/80#)

100 Calorie Bike

75 Calorie Row

50 Clean and Jerks (115/80#)

100 Calorie Bike

75 Calorie Row

50 Thrusters (115/80#)

11/24/17

Metabolic CrossFit – CrossFit

Warm-up

1K row

Metcon (Time)

“Aftermath”

4 Rounds:

60 Double-unders

30 Sit-ups

15 Kettlebell Swings (70/53#)

Cool-down

Mobility Work

11/23/17

Metabolic CrossFit – CrossFit

Extra!

Happy Thanksgiving

Share the things you are grateful for, enjoy your family and friends, eat lots of turkey and pie, and be ready to come back and work tomorrow!

11/22/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes10 of each movement

200 meter run

Metcon (Time)

“THE GOBBLER”

for time, with a partner:

Run 200m (together)

100 Double-Unders

Run 200m

100 Sit-ups

Run 200m

100 Pull-ups

Run 200m

100 Wall-Balls 20/14

Run 200m

100 Burpees

Run 200m

100 KB Swings 55/35

Run 200m

100 second plank hold

Run 200m

100 K2E

11/21/2017

Metabolic CrossFit – CrossFit

Skill Work

10 Minutes

Double-under work—if you have double unders work on triple unders

Warm-up

20 Minutes

3-3-3-3-3 Power cleans increasing in weight

Complete 5 toes to bar after each set of cleans

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double-unders

15 Power Cleans (115/75#)

30 Double-unders

15 Toes-to-Bar

11/20/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes to complete 2 rounds

200 meter run

10 calorie bike or row

20 alternating dumbbell snatches (10/arm)

Metcon (Time)

“The CFNE Invitational”

Teams of 3:

5 Rounds:

800m Run

90 Calorie Bike or row

30 1-Arm Dumbbell Snatch (70/50#)
45 minute time cap

11/18/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes

3 rounds

5 Air Squats

4 Sit-ups

3 Push-ups

2 Pull-ups

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
40 Minute Time Cap

Bring a can of food to donate to the less fortunate as a buy in.

11/17/17

Metabolic CrossFit – CrossFit

Warm-up

10 Minutes

5 of each movement

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
45 Minute Time Cap

11/16/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

Squat Therapy on the wall (3×5 squats)

Strict DB press (3×10)

Medicine Ball Cleans (3×10)

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

Back Squat:

50 Reps at 135/95#

50 Reps 185/135#

AMRAP at 225/155#

Rest 3:00

AMRAP 7:

Push Press:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

Rest 3:00

AMRAP 7:

Hang Power n:

50 Reps at 135/95#

50 Reps at 155/105#

AMRAP at 185/135#

11/15/17

Metabolic CrossFit – CrossFit

Instruction

Rowing Technique

Take time to break your rowing technique down and row 400meters making sure every stroke is efficient.

2k Row (Time)

Max Effort 2k Row

Skill Work

Athlete Choice

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