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MCF T2 12/4/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

3 Rounds:

3 Strict Pull Ups

6 Toes to Bar

9 Cal Row

12 Air Squats

5RM Back Squat (Weight)

Strength 15:00

Find a 5RM Back Squat

Metcon (Time)

3 Rounds

2 Rope Climbs

15 Abmat Sit Ups

15 Shoulder to Overhead 135/95

MCF T1 12/3/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Make sure you get in and record your scores.

Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

50′ Samson

50′ inchworm

50′ Banded Side Shuffle

10 Pushup to Down dog

Then,

2 Steady Rounds


Bike 2:00

20 Alternating Jumping Lunges

15 Banded Good Mornings

1RM Clean Complex (Weight)

Strength (15:00)

Find your 1RM Clean Complex

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

*this is unbroken

Metcon (Time)

2 Rounds For Time:

3:00 bike, sprint

20 Hang Clean and Jerk 115/85

26.2

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment

View Public Whiteboard

Warm-up (No Measure)

Warmup (12:00-15:00)

General

AMRAP 5

:30 walking lunges

:30 bike, sprint

:30 banded side shuffle

Specific, work on position and efficiency

run 600m

3 box stepups

3 medball cleans

3 box jumps

3 wallballs

Metcon (AMRAP – Rounds and Reps)

Interval “Kelly”

AMRAP 5 x3

200m run

15 box jumps 24/20

15 wallballs 20/14

rest 2:00

*200m run counts as 1 rep

Metcon (No Measure)

Cool Down/Accessory

Cool Down (mandatory)

1:00 banded air squat

1:00/ea lunge hold

1:00 bike easy

2:00 Childs Pose

2:00 Pigeon Hold /side

1:00 rolling, Quads

Accessory (optional)

5×10 Plate flys 10/5

5×10 Barbell high pulls, clean grip 45/35

1×25 side bends 45/35 (bar in the back rack position)

11/30/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

AMRAP 5

400m run

10 box step-overs

10 medball cleans

Ankle stetch: 2:00/side

Split Jerk (1RM)

12:00

Find a 1RM Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 Double Unders

10 Shoulder to Overhead 115/75

Rest 5:00

Metcon (Distance)

8:00 Max distance row

Metcon (No Measure)

ROMWOD 10:00-15:00

11/29/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

4 rounds

9 PVC Thrusters

9 Push Ups

:30 bike, sprint

Front Squat (1RM)

12:00

Find 1RM Front Squat

Metcon (AMRAP – Reps)

Lynne, amended

5 rounds for max reps

Bench press, bodyweight

Rest 2:00

Pull-ups

Rest 2:00

*record each round of each in note. Also add your weight for bench into the notes

Metcon (No Measure)

ROMWOD 15:00

11/28/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

2 rounds

3 laps in gym

50′ banded side shuffle

50′ bear crawl

50′ Samson stretch

Clean Warmup

2x, first with PVC, then empty bar

3 Muscle Clean

1 front squat

3 high hang power clean

1 front squat

3 hang power clean

1 front squat

3 squat clean

1 front squat

Clean (1RM)

12:00

Find 1RM Clean

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

Max Rep Squat Clean @85%

*score is reps, but put your weight in the notes

Metcon (3 Rounds for reps)

Interval

AMRAP 5

200m Run

21 Deadlifts 185/115

Max Rope Climbs in remaining time

Rest 2:00

AMRAP 5

3 rope climbs

200m Run

Max Deadlifts 185/115 in remaining time

Rest 2:00

Amrap 5

21 Deadlifts 185/115

3 Rope climbs

200m Run

* 200m run counts as 1 rep

11/27/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

:20 Bike, sprint

Then,

Couch Stretch

2:00/side

Metcon (Weight)

Strength

16:00

Find a 3RM Back Squat

Metcon (Time)

3 Rounds

12 Thrusters 105/70

15 Bar Facing Burpees

15 Toes to Bar

Metcon (No Measure)

Accessory (recommended)

ROMWOD 15:00

or

2k row

rest 3min

500m row as fast as possible (set a PR)

*Because this is not scored, if you complete, then record your times by “Add Performance” for both 2k and 500m.

11/26/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

2:00 run in gym

50′ banded side shuffle

10 Cossack squats (lateral lunges)

10 wallballs

50′ walking high kicks

10 dislocates, PVC

10 box jumps

2:00 bike

then,

Snatch warmup

2x, first with PVC, then empty bar

3 muscle snatch

1 OHS

3 high hang power snatch

1 OHS

3 hang power snatch

1 OHS

3 squat snatch

1 OHS

Snatch (1RM)

12:00

Find 1RM Snatch

Metcon (AMRAP – Reps)

AMRAP 5

Max Squat Snatch @ 85%

*score is reps, but put your weight in the notes.

Metcon (Time)

for Time

60/40 Cal Row

30 Wallballs 20/14

15 Dumbbell Box Step Overs 35/25s, 24/20″

11/24/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

AMRAP 4

50′ inchworm

50′ high knees

50′ banded side shuffle

50′ shuttle sprint

3:00 Bike, easy to moderate

Stretch: Couch Stretch 2:00/side

Metcon (No Measure)

15:00

Handstand Push-ups technique and practice

Metcon (Time)

for time

50 air squats

200′ bear crawl

50 air squats

Metcon (No Measure)

Romwod 15:00

Black Friday Workout

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 rounds

1:00 bike, sprint

1:00 banded Good Mornings

10 Push Press, empty barbell

Metcon (Weight)

8:00

Push Press

1x1x1x1x1x1

Work up to 90%

8:00 (every 2:00)

4×2 at 90%

*Score is your 4×2 weight

Metcon (AMRAP – Rounds and Reps)

Amrap 15

20 alternating Kb snatch 70/53

15 box jump overs 24/20

10 chest to bar

Metcon (No Measure)

Accessory (Optional)

Sumo Deadlift

3×6

*Build over the three sets

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