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09/19/2017

Metabolic CrossFit – CrossFit

Warm-up

18 minutes to complete:

Building up to 90% max for deadlifts

8-5-3-1-1-1 Deadlifts

5-5-5-5 Burpees

5-5-5-5 Wallballs

Metcon

“Frank the Tank”

AMRAP 5:

Buy-in: 50 Wallballs (20/15#)

12 Deadlifts (185/135#)

12 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 35 Wallballs (20/14#)

9 Deadlifts (225/155#)

9 Bar-Over Burpees

Rest 5:00

AMRAP 5:

Buy-in: 20 Wallballs (20/14#)

6 Deadlifts (275/185#)

6 Bar-Over Burpees

09/18/2017

Metabolic CrossFit – CrossFit

Warm-up

3 sets of Bergener warm-up with PVC and empty barbell

then,

2 rounds:

4 power snatches

4 pullups

3 Overhead Squats

3 C2B pullups

2 Squat Snatches

2 Bar Muscle-ups

Metcon (Time)

“Everest”

21 Power Snatches (115/80#)

21 Pull-ups

15 Overhead Squats (115/80#)

15 C2B Pull-ups

9 Squat Snatches (115/80#)

9 Bar Muscle-ups

09/16/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes of thruster technique work with empty bar

then,

2 rounds

9 Thrusters

20 DU

200 m run

Metcon (Time)

“High Five”

Team of 2, relay style:

21-18-15-12-9

Thrusters (95/65#)

40 Double-unders

200m Run

09/15/2017

Metabolic CrossFit – CrossFit

Warm-up

Clean and Jerk

1-1-1-1-1

Then,

3 rounds

250 m row

4 burpee box jumps

3 Clean and jerks

Cool-down

2 K Row at 60% max effort

Metcon (AMRAP – Rounds and Reps)

“The Axe”

AMRAP 12:

15 Calorie Row

12 Burpee Box Jumps (24/20″)

9 Clean & Jerks (135/95#)

09/14/2017

Metabolic CrossFit – CrossFit

Warm-up

3 rounds:

250 m row

3 hang squat cleans (95#)

20 DU

then,

1-1-1-1-1 to work up to heaviest set of hang squat cleans for workout

Metcon (AMRAP – Reps)

“Chase the Rabbit”

AMRAP 5:

750m Row Buy-in

9 Hang Squat Cleans (95/65#)

25 DU

Rest 5:00

AMRAP 5:

500m Row Buy-in

6 Hang Squat Cleans (135/95#)

25 DU

Rest 5:00

AMRAP 5:

250m Row Buy-in

3 Hang Squat Cleans (185/135#)

25 DU

09/13/2017

Metabolic CrossFit – CrossFit

Warm-up

5 minutes of HSPU practice/progression

then,

3 rounds

5 Power snatches

5 Pull-ups

5 Cal bike/Row

5 HSPU

Metcon

“Double Take”

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike/Row

55 Handstand Push-ups

Metcon (AMRAP – Reps)

“Double Take”

AMRAP 15:

55 Power Snatches (95/65#)

55 Pull-ups

55 Cal Bike/Row

55 Handstand Push-ups

09/12/2017

Metabolic CrossFit – CrossFit

Warm-up

Instruction:

Toes to bar progression

then,

2 rounds

5 deadlift (light)

15 Wallballs

5 Toes-to-bar

15 box jumps

Strength

Work up to a heavy triple

Deadlift 3-3-3-3-3

Metcon (Time)

“Blue Lagoon”

3 Rounds:

15 Deadlifts (205/145#)

25 Wallballs (20/14#)

15 Toes-to-Bar

25 Box Jumps (24/20”)

09/11/2017

Metabolic CrossFit – CrossFit

Warm-up

500 m Row

3 rope climbs

3 bear complexes (increasing weight each time)

Metcon (Time)

“Always Remembered”

Teams of 2:

Buy-in: 2001m Row

Then,

4 Rounds:

9 Rope Climbs

11 Bear Complexes (135/95#)

Buy-out: 2977m Row

09/09/2017

Metabolic CrossFit – CrossFit

Warm-up

Pullups progression work for 5 minutes

9 Deadlifts (135)

5 Box jumps

5 pullups

6 Deadlifts (185)

5 box jumps

5 pullups

3 Deadlifts (225)

Metcon (Time)

5 RFT

15 Deadlifts (225/155)

20 Box Jumps

25 Pullups

09/08/2017

Metabolic CrossFit – CrossFit

Warm-up

Handstand Pushup Progression for 10 minutes

10 OHS (45)

3 HSPU

1 Lap around gym

8 OHS (75)

3 HSPU

1 Lap around gym

6 OHS (95)

3 HSPU

1 lap around gym

4 OHS (115)

3 HSPU

1 lap round gym

Metcon (Time)

“Boulderdash”

For time:

21-15-9

Overhead Squats (115/80#)

Handstand Push-ups

400m Run