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Author Archive for: ‘admin’

4/17/17

Metabolic CrossFit – CrossFit

Strength

Squat Clean Thruster

20 Minutes to establish 1 RM Squat Clean Thruster

Fran (Time)

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

4/15/17

Metabolic CrossFit – CrossFit

4/15/17

Metcon (Time)

Teams of 3, one working at a time:

For Time:

100 Calorie Row or Bike (or run the loop together)

75 Power Cleans (135/95)

50 Bar Facing Burpees

100 Calorie Row or Bike

75 Front Squats (135/95)

50 Bar Facing Burpees

100 Calorie Row or Bike

75 Push Jerks (135/95)

50 Bar Facing Burpees

Easter WOD

Metabolic CrossFit – CrossFit

Metcon

Easter WOD (Time)

Teams of two with one partner working and 1 partner holding a barbell (135/95#) in the back rack position at all times.

100 abmat sit-ups

50 ft front rack dumbbell walking lunges (50/35)

100 double unders

50 ft front rack dumbbell walking lunges (50/35)

100 burpees

50 ft front rack dumbbell walking lunges (50/35)

WOD: 4/13/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

EMOMx18

Min 1: 15 Calorie Row

Min 2: 15 Kettlebell Swings

Min 3: 5 Handstand Push-ups

WOD: 4/12/17

Metabolic CrossFit – CrossFit

Strength

EMOMx8

2 Push Press, climbing

Metcon (Time)

3 RFT

20 Calorie Bike (or Row)

10 Deadlifts (315/215)

60 Double Unders

WOD: 4/11/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

3 Power Snatches (135/95)

5 Overhead Squats (135/95)

7 Ring Muscle-ups

Rest 3:00

3 RFT:

9 Power Cleans (135/95)

12 Front Squats (135/95)

15 Chest to Bar Pull-ups

WOD: 4/10/17

Metabolic CrossFit – CrossFit

Strength

3×3 Front Squat @ 75%

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

42 Double Unders

30 Wall Balls (20/14)

18 Toes to Bar

Rest 5 mins

AMRAP 6:

21 Double Unders

15 Wall Balls (20/14)

9 Toes to Bar

WOD: 4/8/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3, one athlete working at a time

Row 1000 meters

300 Push-Ups

Row 1000 meters

200 Box Jump Overs

Row 1000 meters

100 Front Rack Walking Lunges (45/33)

WOD: 4/7/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

3×8 Shoulder Press @ 60%

Metcon (12 Rounds for reps)

EMOMx12

Odd: 15/12 Calorie Row

Even: 20 Sit-ups

WOD: 4/6/17

Metabolic CrossFit – CrossFit

Strength

EMOM x 8

Odd: 3 Snatches

Even: 5 Clean & Jerks

*1 barbell, same weight for both movements

Metcon (Time)

10-8-6-4-2 Power Snatches (135/95)

100-80-60-40-20 Double Unders