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07/05/17

Metabolic CrossFit – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Extra!

EMOMx14

Odd: 15 Wall Balls (20/14)

Even: 15/12 Calorie Row – Technical Focus

07/04/2017

Metabolic CrossFit – CrossFit

7/4/1776 (Time)

7 Rounds of:

4 Power Cleans (Heavy)

17 Push-ups

Then immediately after the 7 rounds do,

76 Wall Balls

241 Single Unders (guess what the 241 is for)

7/3/17

Metabolic CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra!

EMOMx16

Odd: 2 Muscle-ups + 4 Handstand Push-ups

Even: 10 Kettlebell Swings

7/1/17

Metabolic CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

6/30/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

Max unbroken at 90%

Metcon (Time)

For time:

75/60 Calorie Bike or Row

50 Power Snatches (75/55)

25 Burpees over the Barbell

6/29/17

Metabolic CrossFit – CrossFit

Metcon (20 Rounds for reps)

EMOMx20

Minute 1: 12 Kettlebell Front Rack Lunges (53’s/35’s)

Minute 2: 12 Ring or Deficit Push-ups

Minute 3: 12 Dumbbell Box Step-ups (40’s/30’s)

Minute 4: 45 second Plank (Count every 15 seconds as 1 rep)

Minute 5: Rest

*If large class, find 2-3 partners to share same equipment with and everyone start at a different station. Regardless of what station you start at, move through all 4 stations and then rest. Everyone will rest together on minute 5.

Extra!

Work on mobility

6/28/17

Metabolic CrossFit – CrossFit

Strength

Deadlift (25 minutes to establish 1 rep max deadlift)

Metcon (14 Rounds for reps)

EMOMx14

Odd: 15 Wall Balls (20/14)

Even: 6 Bar Muscle-ups

6/27/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Jerks (135/95)

50 Double Unders

Skill Work

In time remaining, work on

6×4 Hang Snatch @ 60-75%

**Please note that we will be testing our deadlift max tomorrow. Modify weight and intensity level today as needed to recover and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!

6/26/17

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

6/24/17

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

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