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WOD: 4/23/15

Metabolic CrossFit – CrossFit

Strength

Strength

A. 5×3 High Bar Pause Back Squats – Hold the bottom for 3 seconds, Go every 90 seconds

B. 2×10 Front Squats

Skill Work

Torture

:30 on/:30 off, 4 times at each station before rotating

Airdyne for calories

Double unders

Plank Holds

Farmer’s Carry

Rower

WOD: 4/22/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

100 Double Unders, followed by:

3 RFT:

15 Deadlifts (225/155)

21 GHD Sit-ups

Followed by: 100 Double Unders

Strength

A. Work up to a heavy set of: Power Clean + Hang Squat Clean + Squat Clean

B. 5×1 Squat Clean, with the same weight you were able to get above

WOD: 4/21/15

Metabolic CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Strength

A. 3×8 Strict Press

B. 3×5 Push Press

C. 3×3 Push Jerk

WOD: 4/20/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

WOD – “Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200m Run or 250m Row

Strength

EMOMx14

Odd: 5 Back Squats

Even: 5 Strict Presses

WOD: 4/18/15

Metabolic CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

WOD: 4/17/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

1k Row

15 Clean & Jerk (135/95)

100 Air Squats

Skill Work

7×8 unbroken C2B pull-ups, 1 minute rest

WOD: 4/16/15

Metabolic CrossFit – CrossFit

Strength

3×1 Strict Press

5×3 Weighted Pull-ups

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65)

Strict C2B Pull up

Skill Work

Core Work-Time Permitting

3 rounds NOT for time of:

10 Hip and Back Extensions

20 GHDSU

30 Hip Extensions

40 Abmat Sit ups

WOD: 4/15/15

Metabolic CrossFit – CrossFit

Metcon (Time)

800m Run

30 Burpee Box Jumps (30/24)

800m Run

Skill Work

7 sets of 7 unbroken C2B pull-ups, :40 rest between sets

WOD: 4/14/15

Metabolic CrossFit – CrossFit

“Bode” (Time)

12 RFT:

5 HSPU

11 Power Snatches (95/65)

Strength

A. 6×2 High Bar Pause Back Squat, 3 full second hold at the bottom

B. 4×4 High Bar Back Squat

Strength

Supplemental Strength, Time Permitting

A. Clean & Jerk, work up to a quick heavy double – drop between reps

B. Clean & Jerk, 3×3 – no drops

WOD: 4/13/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21 Power Snatches (115/80)

21 Lateral Barbell Burpees

15 Overhead Squat (115/80)

15 Lateral Barbell Burpees

9 Squat Snatches (115/80)

9 Lateral Barbell Burpees

Skill Work

7 sets of 7 unbroken C2B pull-ups, 1 minute rest between sets.