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6/10/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Run the Loop

50 Box Jump Overs (24/20)

50 Deadlifts (185/135)

50 Wall Balls (20/14)

50 Ring Dips

50 Wall Balls

50 Deadlifts

50 Box Jump Overs

Run the Loop

6/917

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Max unbroken at 80%

Metcon (Time)

21‐15‐9

400 m run

Kettlebell Swings (72/53)

‐directly into‐

18‐12‐6

Row for Calories

Lateral Burpees over Rower

‐directly into‐

12‐9‐6

Squat Cleans (155/105)

200 meter Run

6/8/17

Metabolic CrossFit – CrossFit

5k Row (Time)

Max Effort 5k Row

6/7/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

3×3 Power Snatch

3×3 Overhead Squat

Heartbreak Kid (Time)

3 RFT

10 Front Squats (185/135)

20 Chest to Bar Pull‐ups

50 Double Unders

6/6/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 80%

1 @ 90%

1 @ 95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Box Jump Overs (24/20)

12 Ring Dips

9 Power Cleans (155/105)

6/5/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

7 sets of 2 Cleans + 1 Jerk

Metcon (Time)

Master’s Regional Qualifier Event #3

21-15-9

Shoulder to Overhead (135/95)

Chest to Bar Pull-ups

6/3/17

Metabolic CrossFit – CrossFit

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

6/2/17

Metabolic CrossFit – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

Warm -up Metcon

EMOMx12

Minute 1: 15/12 Calorie Row

Minute 2: 15 Kettlebell Swings/Goblet Squats (2 rounds of each)

Minute 3: Stretch/Mobilize Quads, Hip Flexors, T-spine

6/1/17

Metabolic CrossFit – CrossFit

Strength

25 Minutes to Complete:

5 @ 55%

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

1 @ 100+

1 @ 100+

You may find a new 1 rep max Back Squat today!

Metcon (12 Rounds for reps)

EMOMx12

Odd: 15 Calorie Row

Even: 10 Handstand Push-ups

5/31/17

Metabolic CrossFit – CrossFit

Warm-up

Get your station set up for the metcon. Run 400 meters, then complete 2 rounds of 5 reps of each movement.

Metcon will start promptly at 15 minutes after the hour.

Metcon (Time)

2 RFT:

400 m Run

26 Hand Release Push-ups

400 m Run

26 Kettlebell Swings (53/35)

400 m Run

26 GHD Sit-ups

400 m Run

26 Deadlifts (155/105)

400 m Run

26 Wall Balls (20/14)

400 m Run

26 Box Jumps (24/20)

There will be a 45 minute time cap for this metcon.

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