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WOD: 4/10/15

Metabolic CrossFit – CrossFit

Strength

3×1 Front Squat

3×1 Push Press

3×1 Thruster

**You get three lifts per movement at a heavy load, light warm-up lifts not included. It does not have to be 1 rep max attempt, but heavy. We will start a running clock for 24 minutes, allowing 8 minutes per lift.

After 6:00 to recover and clean up, we will begin the metcon at 30:00.

Metcon (Time)

5 RFT:

200m Run

40 Double unders

10 KBS (70/53)

WOD: 4/9/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

18 GHD Sit-ups

6 Power Cleans (205/145)

Metcon (AMRAP – Reps)

Tabata

6 rounds of push-ups, sit-ups, over the box jumps, toes to bar

WOD: 4/8/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Deadlifts (225/155)

400m Run

Strength

**I would recommend hitting both sets of lifts for 15 minutes, assuming your metcon takes less than 15 minutes. Use your time wisely and efficiently.

A. work up to a heavy Muscle Snatch

B. work up to a heavy Snatch Balance

C. work up to a heavy Snatch

Strength

Work up to a heavy set of:

Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

WOD: 4/7/15

Metabolic CrossFit – CrossFit

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

Skill Work

EMOMx6:

7 unbroken C2B pull-ups

WOD: 4/6/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3RFT:

30 Overhead Plate Lunges (45/25)

25 Deadlifts (185/135)

20 Toes to Bar

200m Run

WOD: 4/4/15

Metabolic CrossFit – CrossFit

Karen (Time)

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

WOD: 4/3/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3RFT:

400m Run

10 Front Squats (185/135)

50 Double unders

Strength

EMOMx10: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

Skill Work

EMOM x7: 6 unbroken C2B pull-ups, or another skill you need to work on

WOD: 4/2/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 rounds for time of:

14 Burpee Over the Box Jumps

21 KB Swings

28 Shoulder Touches

Skill Work

House of Pain

WOD: 4/1/15

Metabolic CrossFit – CrossFit

Deadlift (1RM)

Metcon (Weight)

EMOMx12

Odd: 5 Deadlifts – you choose the weight

Even: 5 Weighted Pull ups – you choose the weight

Metcon (Time)

Lung Burner

Row 6x250m,:30 rest

WOD: 3/31/15

Metabolic CrossFit – CrossFit

Metcon (Time)

AMRAP 10

Up ladder of 5-10-15-20-25-30… Wall Balls (30/20) – as high as possible.

5 Hang Power Clean (165/115) between every set of wall balls.

Post reps completed to comments.

Strength

15 minutes to work up to a 3 rep max jerk – must be cleaned from the ground, no racks

Skill Work

15 minutes work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch