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7/17/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×8 Front Squats

Metcon (AMRAP – Rounds and Reps)

20 minutes to complete:

800m Run

AMRAP in remaining time

12 Calorie Row

12 Thrusters (65/45)

7/15/17

Metabolic CrossFit – CrossFit

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

7/14/17

Metabolic CrossFit – CrossFit

Metcon (5 Rounds for reps)

5 rounds for max reps

1:00 Row

1:00 Power Snatch (75/55)

1:00 Burpees

1:00 Rest

Extra!

Kick your goat

7/13/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

8×1 Clean & Jerk @ 60-90%

Metcon (Time)

4 RFT

400m Run

12 Deadlifts (225/155)

45 Double Unders

7/12/17

Metabolic CrossFit – CrossFit

Metcon (Time)

15-12-9-6 Toes to Bar

15 Wall Balls

Skill Work

10-20-30-40-50-40-30-20-10 double unders unbroken

7/11/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Snatches

3×3 @ 70%

3×2 @ 75%

3×1 @ 80%

Metcon (AMRAP – Reps)

AMRAP 15:

55 Power Snatches (95/65)

55 Pull-Ups

55 Calorie Bike or Row

55 Handstand Push-ups

7/10/17

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

21/15 Calorie Bike or Row

18 Wall Balls (20/14)

15 KB Swings (53/35)

12 Burpees

Skill Work

In time remaining, complete:

5×2 Snatch @ 60-75%

7/8/17

Metabolic CrossFit – CrossFit

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

7/7/17

Metabolic CrossFit – CrossFit

Back Squat

25 minutes to find 1RM back squat

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

7/6/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Today is really a day of movement just to prepare for tomorrow’s Back Squat test.

AMRAP 15

200m Run

3 Rope Climbs

40 Double Unders

50′ Handstand Walk
Sub 5 wall walks or 45 second HS holds for HS walks if you do not have HS walks

Extra!

Work on hip mobility in preparation for back squat test tomorrow.

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