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WOD 12-26-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

1K Row

30 Deadlift (185/135)

20 Front Squats (185/135)

30 Deadlifts (185/135)

1K Row

Skill Work

7×1 3-Position Pausing Snatch Pull – increasing load across the 7 sets if able.

Pause for 2 seconds at each position, checking to to ensure proper positioning.

Position 1: At Knees – looking for vertical shins and chest as high as possible.

Position 2: Mid Thigh – shoulders over the bar, bar close to thighs, weight in mid-foot.

Position 3: Pockets – should mimic the bottom of the dip on a push press. Vertical torso, bar at hips, weight in mid-foot.

WOD 12-24-14

Metabolic CrossFit – CrossFit

One WOD only today at 9:00am

Metcon (Time)

“12 Days of Christmas”

1 Rope Ascent

2 Box Jumps (30/24”)

3 Handstand Push-ups

4 Thrusters (95/65#)

5 Burpees

6 Toes to Bar

7 KB swings (70/53#)

8 Double Unders

9 Ring Dips

10 Pullups

11 Pushups (hand release)

12 Clean and Jerk (135/95#)

*Complete the workout like the song, 1, 2-1, 3-2-1, 4-3-2-1 and so on until you hit 12 and work your way all the way down to your last rep.

WOD 12-23-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

3 Rounds for max reps of:

1 min Over the Box Jumps (24/20)

1 min Toes to Bar

1 min Deadlifts (225/155)

1 min Rest

Skill

Skill Work

EMOM x 12:

Odd: 5 OHS below 50% of 1RM

Even: 50 Double unders

WOD 12-22-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

21 Thrusters (115/80)

9 Muscle-ups

15 Thrusters (115/80)

7 Muscle-ups

9 Thrusters (115/80)

5 Muscle-ups

Skill Work

Snatch Technique Work: EMOMx5: 5 touch and go Squat Snatches

WOD 12-20-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

50 Wall Balls (20/15)

50 Double unders

40 Box Jumps (24/20)

40 TTB

30 C2B Pull ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle ups

WOD 12-19-14

Metabolic CrossFit – CrossFit

Metcon (Time)

Kettlebell Burpee Beast

20/2

18/4

16/6

14/8

12/10

10/12

8/14

6/16

4/18

2/20

Post load and times to comments.

WOD 12-18-14

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

75 Double Unders

50 Air Squats

25 Cals on Rower

Skill Work

10×1 Overhead Squat w/5 second Pause at the bottom. Try narrowing your grip from snatch toward jerk grip.

WOD 12-17-14

Metabolic CrossFit – CrossFit

Metcon (Time)

30-20-10 reps for time of:

Power Snatch (95/65)

HSPU

Strength

10×2 Pause Front Squats – pause for 3 seconds at the bottom of each rep. It’s only 2 reps, go pretty heavy and see what that pause does for you.

Strength

Supplemental Strength – Time permitting

EMOMx7: 2 Snatches – drop from the top and start your second rep within 5 seconds IF YOU HAVE 15# OR GREATER ON YOUR BAR, if not, do 2 consecutive reps with control.

WOD 12-16-14

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

WOD 12-15-14

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9:

Chest to Bar Pull-ups

Burpee

400m Row after each round

Strength

Clean & Jerk AMRAP in :20, rest 0:40 between rounds and 1:40 between weight changes

3 rounds at about 90%

3 rounds at about 80%

3 rounds at about 70%

3 rounds at about 60%

3 rounds at about 50%

The goal is to improve your cycle times and work on touch and go where possible.