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11/14/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2 rounds

4×50’ shuttle sprints

10 Box Jumps (24/30)

10 Medicine ball clean + wall ball shots

Metcon (5 Rounds for reps)

“Probatio” (30 minutes)

AMRAP 5:

Burpee Box Jump Overs (24/20″)

Rest 5:00

AMRAP 4:

10m Shuttle Runs

Rest 4:00

AMRAP 3:

Power Cleans (You choose the weight)

Guys: 75, 95, 135, 155

Girls: 55, 65, 95, 105

Rest 3:00

AMRAP 2:

Wallb1all Shots (20/14#)

Rest 2:00

AMRAP 1:

Max Unbroken Pull-Ups

11/13/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

3 Rounds

50’ fanny whackers

50’ toy soldiers

50’ high knees

Static stretching as needed

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

11/11/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

400 meter run

Then 2 rounds

15 box jumps

10 wallball shots

10 strict press

Instruction

10 Minutes

Power Snatch

Metcon (AMRAP – Rounds and Reps)

“22”

AMRAP 22:

22 Wallballs (20/14#)

22 Power Snatch (75/55#)

22 Box Jumps (24/20″)

22 Push Press (75/55#)

22 Calorie Row

11/10/17

Metabolic CrossFit – CrossFit

Instruction

15 Minutes

Rope Climbs

Warm-up

AMRAP 3 (moderate pace)

10 calorie bike/row

10 burpees

–Rest 3 minutes—

AMRAP 3

10 burpees

10 double-unders

10 box jumps

–rest 6 minutes before wod–

Metcon (AMRAP – Rounds and Reps)

“Mountain Bike”

AMRAP 15:

Buy-in:

100/70 Calorie Bike (or row)

In the remaining time:

2 Rope Climbs

10 Burpee Box Jumps (24/20#)

50 Double-unders

11/9/17

Metabolic CrossFit – CrossFit

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat
Take time to warm up to each weight. Make sure you leave yourself enough time at the end of class to complete your run.

1-Mile Run (Time)

Max Effort 1-Mile Run

11/8/17

Metabolic CrossFit – CrossFit

Instruction

10 Minutes

Handstand push-up progressions

Warm-up

10 Minutes

5 reps of each movement

Metcon (3 Rounds for reps)

“Nasty Women” (2o minutes)

AMRAP 4:

“Fran”

21-15-9

Thrusters (95/65#)

Pull-ups

Rest 4:00

AMRAP 4:

“Diane”

21-15-9

Deadlifts (225/155#)

Handstand Push-ups

Rest 4:00

AMRAP 4:

“Grace”

30 Clean & Jerks (135/95#)

11/7/17

Metabolic CrossFit – CrossFit

Instruction

10 Minutes

Muscle-up progression

Warm-up

10 Minutes

2 rounds

10 medicine ball squat cleans

5 pull-ups

5 ring dips

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

11/6/17

Metabolic CrossFit – CrossFit

Warm-up

200m run

5 burpees

10 sit-ups

Metcon (Time)

“Nick”

5RFT:

400m Run

20 Burpees

30 Sit-ups

11/4/17

Metabolic CrossFit – CrossFit

Warm-up

15 Minutes

2 rounds

30 Double Unders

15 Wallball clean shots

5 burpees

Metcon (AMRAP – Rounds and Reps)

“Smooth Criminal”

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

11/3/17

Metabolic CrossFit – CrossFit

Warm-up

AMRAP 5 at moderate pace

7 calorie row

7 goblet squats

50’ farmer’s carry

Metcon (Time)

“Friendly Lovin”

21-15-9

Calorie Row

Calorie Bike

100m Kettlebell Front Rack Walk (53/35#)

21-15-9

Calorie Row

Calorie Bike

100m Kettlebell Farmers Carry Walk (53/35#)

21-15-9

Calorie Row

Calorie Bike

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