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WOD: 7/23/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Double Dumbbell Push Press (70/50)

10 Box Jump (40/30)

Skill Work

Additional Work – Time Permitting

100-80-60-40-20 Double unders

25-20-15-10-5 GHD Sit-ups

WOD: 7/22/15

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10-5 of:

C2B Pull ups

Thrusters (95/65)

Strength

Additional Work – Time Permitting

A. Snatch Grip Push Press, work up to a heavy single

B. OHS, work up to a heavy single

C. Snatch Balance, work up to a heavy single

D. Snatch, work up to a heavy single

WOD: 7/21/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

3-rep heavy Sumo Deadlift

and

3×3 Back Squat, across

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

3 HSPU

6 TTB

12 Air Squats

18 Cal Row

WOD: 7/20/15

Metabolic CrossFit – CrossFit

Metcon (Time)

For Time:

800m Run, followed by:

5 RFT:

12 C2B

9 Squat Snatch (95/65)

6 Strict HSPU

followed by:

800m Run

20 Burpees

Strength

5×1 Hang Squat Snatch at 80%

and

5×1 Front Squat, across at 90%

WOD: 7/18/15

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
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To learn more about Lumberjack 20 click here

WOD: 7/17/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to work on:

1 rep max jerks – push jerk and split jerk

and

3×3 Back Squat, across

Metcon (Time)

5RFT

12 KB Swings (72/53)

12 Toes to Bar

250m Row

WOD: 7/16/15

Metabolic CrossFit – CrossFit

Strength

5×5 Front Squat, across – go every 2 minutes

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Endurance

Row 3x1000m, 3 minutes rest between rounds

WOD: 7/15/15

Metabolic CrossFit – CrossFit

Strength

10 minutes to find a heavy 2 rep snatch (power+squat)

Metcon (Time)

3 RFT:

60 Double unders

30 Wall Balls (20/14)

15 Deadlifts (245/175)

Strength

Additional strength, time permitting:

EMOMx10 – 1 heavy back squat, across

WOD: 7/14/15

Metabolic CrossFit – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Front Squat (155/105)

200m run after every round

Skill Work

Work your weakness.

Gymnastics, running, dips, double unders, mobility…there’s something you need to improve. We’re here to help.

WOD: 7/13/15

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 8×2 Box Squats

Metcon (Time)

30-20-10 Squat Cleans (135/95)

15-10-5 Strict HSPU

Strength

Additional Strength – Time Permitting

1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set