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2/13/18

Metabolic CrossFit – CrossFit

Warm-up

20 Minutes

10 shoulder passes, 10 ring rows, 10 push-ups

Followed by 500 m row

Banded Shoulder Stretches

This allows ample time to slowly build up to a heavy snatch for your 6 x 3. Your 6 x 3 should be across and TnG.

Power Snatch (6 x 3 across)

E2MOM complete a set of 3 TnG power snatches.

Metcon (3 Rounds for reps)

AMRAP 3:

15/12 Calorie Row

12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:

15/12 Calorie Row

4 Power Snatches (135/95)
Fitness Athletes: (65/45), (75/55), (95/65)

Endurance

4 x 200m with 60 sec rest

4 x 400m with 90 sec rest

2/12/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes to complete 5 of each movement

Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups*

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)**

30 Toes to Bar

30 Push Press (115/80)**

30 Deadlifts (115/80)**

30 Wall Balls (20/14)

30 Burpees

30 Double Unders***
*Performance and Fitness athletes scale to regular pull-ups

**Fitness athletes scale all barbell movements to 95/65

***Fitness athletes scale DU’s to 60 SU

Extra!

5 x 3 pause (3 seconds) back squats

2/10/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes or 3 rounds

7 burpee box jump overs

200 meter row

Metcon (Distance)

AMRAP 10:

Row for Meters

On the 1:00… 1 Box Jump Over (24/20)

On the 2:00… 2 Box Jump Overs (24/20)

On the 3:00… 3 Box Jump Overs (24/20)

On the 4:00… 4 Box Jump Overs (24/20)

On the 5:00… 5 Box Jump Overs (24/20)

On the 6:00… 6 Box Jump Overs (24/20)

On the 7:00… 7 Box Jump Overs (24/20)

On the 8:00… 8 Box Jump Overs (24/20)

On the 9:00… 9 Box Jump Overs (24/20)

Rowing for 10 minutes with BJO’s EMOM. Start on Row at 0:00.
If there is a large class we will run this workout in heats. Pair up with a partner and allow them to cheer you on and help keep track of your distance on the rower.

Extra!

The Open starts in 2 weeks! It’s our annual test of fitness and how much we have progressed from the previous year. Spend the extra time today working on your weaknesses. Talk to your coach. Talk to a friend that’s already good at what you want to be good at. You will NOT make a ton of progress on strength in 2 weeks and you won’t make a ton of progress on a lot of movements, but if you pick one or two that you KNOW will come up in the Open and work on them, you could see a difference in 2 weeks.

2/9/18

Metabolic CrossFit – CrossFit

If you would like to read about the Burgener Warm-Up
https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

Warm-up

10 minutes or 3 rounds

Rd 1 Burgener Warm-up with PVC x 5 (Complete 5 HPS with bar rd 2 and add weight rd 3)

10 cal row

1 Round Cindy

Metcon (6 Rounds for reps)

OPEN AND PERFORMANCE

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”*

Station 2 – 10 Hang Power Snatches (95/65)**

Station 3 – Max Calorie Row

Station 4 – Rest
* 1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats

**Fitness Athletes: HPS 75/55

You will share your station with 2 other people. One athlete will start at each station and rotate in order with the exception of the rest. All athletes will rest on minute 4.

Extra!

Time Permitting (15 minutes total)

Power Cleans and Push Jerks

EMOM x 5

3 PC @ 60%

3 PC @ 65%

3 PC @ 70%

3 PC @ 75%

3 PC @ 80%

-rest 1-

EMOM x 5

3 PJ @ 60%

3 PJ @ 65%

3 PJ @ 70%

3 PJ @ 75%

3 PJ @ 80%

-rest 1 min-

4 minutes to find max C&J

2/8/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes or 3 rounds

20 Double unders

10 wall balls

20 Double unders

10 T2B

Deadlift (5×3)

20 minutes to complete

5×3 Deadlift

Metcon (AMRAP – Rounds and Reps)

OPEN AND PERFORMANCE

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 15:

120 Single Unders

30 Wallballs (20/14)

15 Deadlifts (165/115)

Endurance

Row 6 x 1600m with 2 minutes rest between (considering spinning at resting spin on bike during rest interval)

2/7/18

Metabolic CrossFit – CrossFit

Warm-up

Strength

10 minutes to complete

2 x 20 back rack reverse lunges

Metcon (Time)

OPEN AND PERFORMANCE

30-25-20-15-10

Calorie Row

Russian Kettlebell Swings (70/53)

10 Meter Shuttle Sprints
Fitness Athletes KBS 53/35

2/6/18

Metabolic CrossFit – CrossFit

Warm-up

15 minutes to complete

400 m row

3 Rounds of “The Chief” at 80% of weight you will use for metcon

300 m row

2 Rounds of “The Chief” at 90%

200 m row

1 Round of “The Chief” at 100%

Metcon (Time)

“Warpath”

For Time:

800 Meter Run (1000 Row)*

6 Rounds “The Chief” (135/95)

400 Meter Run (800 Row)

4 Rounds “The Chief”

200 Meter Run (250 Row)

2 Rounds “The Chief”
*1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats

Extra!

Spend extra time working on ring muscle up or skill of your choice

Endurance

4 x 800m run wtih 2 min rest between efforts

2/5/18

Metabolic CrossFit – CrossFit

Warm-up

10 minutes or 2 rounds

5 manmakers

10 pull-ups

5 burpee box jumps

Strength

15 minutes to build up to a 1RM for a 3 position squat clean (high hang +hang+full clean)

Metcon (Time)

OPEN

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

Metcon (Time)

PERFORMANCE

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)

Metcon (Time)

FITNESS

3 Rounds:

15 Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (95/65)

2/3/17

Metabolic CrossFit – CrossFit

Warm-up

Group Drills ran by Coach

Metcon (Time)

OPEN-PERFORMANCE-FITNESS

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Presses (75/55)

30/21 Calorie Row

2/2/18

Metabolic CrossFit – CrossFit

Bring a Friend Day Today!
Trolley Stop Friday tonight!

Warm-up

Metcon (Time)

Open and Performance Athletes

Teams of 3

For Time:

100/70 Calorie Row

100 Dumbbell Snatches (50/35)

100 Lateral Barbell Burpees

100 Thrusters (115/80)

100 Lateral Barbell Burpees

100 Dumbbell Snatches (50/35)

100/70 Calorie Row
Fitness Athletes

DB Snatches: 35/25

Thrusters: 95/65

45 minute time cap

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