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Clothesline

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

15 calorie row

50′ butt kicks

50′ high knees

50′ active Samson

50′ side shuffle

25′ toy soldiers

25′ duck walk

10 PVC shoulder passes

5 strict presses

5 push presses

5 shoulder shrugs on rig

5 strong kips

3 toes to bar

:60/side pigeon pose

:45 child’s pose

Warm-up to deadlift weight

Deadlift

20 minutes to complete:

3×3 @ 84%

3×2 @ 88%

3×1 @ 92%

Metcon (AMRAP – Reps)

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)



Up by (2’s) until finish

Two Tone

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

50′ spidermans

50′ active Samson

6 Cal Row

:30 hollow rock

:30 plank

Warm-up DL and HPC

Metcon (Time)

30-20-10:

Hang Power Clean (115/80)

Calorie Row

Directly into…

10-20-30:

Deadlifts (205/145)

Calorie Row
Women’s Row

21-15-9

9-15-21

Extra!

Time Permitting:

4 Rounds:

:20 Ring Dip Support Hold

:25 GHD Supine Hold

:30 Hand Stand Hold

Wasabi

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

Begin warming up back squat

Back Squat (3×9)

15 minutes to complete 3×9 at 70-74-78%

Metcon (Time)

800 Meter Run

40 Chest to Bar Pull-ups

30 Front Squats (135/95)

20 Barbell Facing Burpees

Adderall

Metabolic CrossFit – CrossFit

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Adderall (AMRAP – Reps)

27 minute METCON as follows:

Minute 0-10: 1 Mile Run + Max Effort Clean and Jerk (135/95) in remaining time

Minute 10-13: Rest

Minute 13-20: 800 Meter Run + Max Effort Power Snatch (115/80) in remaining time

Minute 20-23: Rest

Minute 23-27: 400 Meter Run + Max Effort Thrusters (95/65) in remaining time

*Score will be reps

Overtime

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

400 meter run

25′ Inchworms

25′ Spidermans

25′ Active Samson

25′ Duck Walk

:60 Front Rack Stretch

:60/side Pigeon Pose

5 PVC OHS on wall w/ 5 second pause at bottom

5 PVC High Hang Snatch

5 PVC Hang Snatch

5 PVC Snatch

Warm up squat clean

Squat Clean (EMOM 14 Minutes)

Minutes 1-3

3 Squat Cleans (62-65-68)

Minute 4: Rest

Minute 5-7

2 Squat Cleans (72-75-78)

Minute 8: Rest

Minutes 9-11

1 Squat Clean (82-84-86)

Minutes 12-14

1 Squat Clean (82-84-86)

Metcon (Time)

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

200 Meter Run, 15 Overhead Squats

200 Meter Run, 9 Power Snatches

200 Meter Run, 9 Overhead Squats

Barbell: (95/65)

More Tabata Please

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12:00 in 3min intervals

0:00-3:00

200m run

50′ reverse walking lunge

10 arm circles in 3 positions; front, side, overhead

3:00-6:00

12 air squats

50′ side shuffle

50′ high knees

200m run

6:00-9:00

15 mountain climbers

5 pushup to down dog

200m Run

10 PVC Passes

9:00-12:00

Squat Therapy

*Each athlete needs a wallball as a target to squat to on the wall. Coach will address issues and give athletes cues and tools to help correct immature squat

5min to warmup and setup barbell for thrusters

Metcon (AMRAP – Reps)

Tabata this

Thrusters 75/55

Burpees

*alternate each until you’ve completed a full Tabata of the two

Metcon (4 Rounds for time)

One more thing…

Row 750×4

rest 2:00 between each

*Try to maintain no more than :10sec off your original pace

Gwen

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

12 Cal Row

10 air squats with plate

5 push-up to down dog

9 Cal Row

50′ spidermans

50′ active Samson

6 Cal Row

:30 hollow rock

:30 plank

Warm-up DL or C&J
15 minutes to warm up today.

15 minutes to complete Gwen or Deadlifts (athlete’s choice)

15 minutes to complete 100 wallballs

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Deadlift

3×3 @ 82%

3×2 @ 87%

3×1 @ 92%

Metcon (Time)

100 Wallballs (20/14)

*Every Minute on the Minute – 6 Toes to Bar
Toes to bar should be an amount athletes can complete unbroken each time they approach the bar

Under Fire

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Run the Loop

10 Good Mornings

5 Box Jumps

10 Stiff legged deadlifts

5 Burpees

10 SDHP

25′ Inchworms

:30 plank

:30 side plank/side

Metcon (Time)

4 Rounds:

400 Meter Run

15 Sumo Deadlift High Pulls (95/65)

9 Burpee Box Jump Overs (24/20)

Extra!

50 Bench Press Repetitions (155/105)

*Every Break: 15 GHD Sit-ups

Lucky 7’s

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Double-Under Practice

10 shoulder passes

10 around the worlds with PVC

10 air squats with plate

5 strict presses

5 push presses

5 front squats

5 thrusters

5 high hang cleans

5 hang cleans

5 power cleans

5 squat cleans

Warm up back squat

Back Squat

15 minutes to complete 3 Sets of 9 (67-71-75%)

Metcon (Time)

5 Rounds:

7 Bar Muscle-Ups

7 Dumbbell Clusters (70’s/50’s)
Cluster: Squat Clean + Thruster

Chuck & Emily’s Wedding Workout

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

500m row

50′ Inchworm (stand all the way up, and yes pushup)

15 air squats

50′ side shuffle

10 air squats

50′ Bear Crawl

5 air squats

50′ Rerverse walking lunge

Full class Slamball train

Metcon (AMRAP – Rounds and Reps)

Chuck & Emily’s Wedding Workout

AMRAP 7min

:31sec bike Sprint

17 Pushups

rest 2min

AMRAP 9min

29 cal row

18 kb swings 53/35
The two AMRAPS represent the years Chuck and Emily have been together.

The first AMRAP is 7min of 31seconds of bike sprints and 17 pushups which is the date Chuck proposed, 7/31/17.

The second AMRAP of 9min has 29 calories row and 18 kb swings which represents the date, 9/29/18 they will be married.

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