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2/1/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

15 minutes or 3 rounds

10 shoulder passes

30 second plank right side

10 push-ups

30 second plank

10 good mornings

30 second plank left side

10 ring rows

Warm-up power clean in remaining time

Hang Power Clean (5×2)

15 minutes to complete 5×2 Hang Power Cleans

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
Fitness Athletes: 115/80#

Endurance

6 x 1600m row with 2 min rest between (consider spinning at a resting pace on bike during “rest” time)

1/31/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

15 Minutes or 3 rounds

1 minute double unders

10 medicine ball wall ball shots

15 situps

10 OHS (if you have a mature OHS use empty barbell, if your OHS is immature or your chest falls use a PVC pipe agains the wall)

Use remaining time to warm up snatch

Strength

EMOMx5

5 TNG Clean and Jerks

Metcon (AMRAP – Rounds and Reps)

OPEN AND PERFORMANCE

AMRAP 15:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 15:

15 Power Snatches (65/45)

60 Single Unders

15 Wallballs (20/14)

60 Single Unders

Endurance

3 Rounds:

3:00 Row

2:00 Bike

1:00 Sit-Ups

Rest 2:00

1/30/2018

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

EMOM x 10

Odd: 18/15 Calorie Row (or up to 45 seconds)

Even: Max Handstand Push-ups in 45 seconds

Strength

Front Squats (20 minutes)

1 x 10 @ 70%

1 x 8 @ 75%

1 x 6 @ 80%

1 x 4 @ 85%

1 x 2 @ 90%

Metcon (2 Rounds for reps)

OPEN

AMRAP 5

21-15-9

Kettlebell Swings (70/53)

Front Squat (135/95)

Calorie Row

-Rest 5:00-

AMRAP 5:

21-15-9

Kettlebell Swings (70/53)

Front Squat (115/80)

Calorie Row

Metcon (2 Rounds for reps)

PERFORMANCE

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (115/80)

Calorie Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Metcon (2 Rounds for reps)

FITNESS

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (95/65)

Calorie Row

Rest 5:00

AMRAP 5:

21-15-9

Kettlebell Swing (53/35)

Front Squat (75/55)

Calorie Row

Endurance

10 x 200m run with 2 min rest between runs

1/29/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

2 rounds or 15 minutes

5 burpee box jumps

7 C2B pull-ups

10 cal row

Then begin warming up to your thruster weight

Thruster (10×1)

EMOMx10

1 Heavy Thruster (from floor)–keep same weight all 10 reps

Metcon (AMRAP – Rounds and Reps)

OPEN

AMRAP 20:

27/21 Calorie Row

21 Chest to Bar Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 20:

27/21 Calorie Row

21 Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (135/95)

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 20:

27/21 Calorie Row

21 Pull-Ups

15 Burpee Box Jumps (24/20)

9 Clean and Jerks (115/80)

Skill Work

Time permitting:

Find max height box jump

Find max distance broad jump

1/27/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

3 rounds or 15 mintues

50 double unders

15 hanging DB squat cleans

10 Toes to Bar

Hang Clean (1×1)

20 minutes to find 1RM Hang Clean–Any Style

Metcon (AMRAP – Reps)

Open and Performance

AMRAP 8:

3 Hang Squat Cleans (95/65)

3 Toes to Bar

6 Hang Squat Cleans (95/65)

6 Toes to Bar

9 Hang Squat Cleans (95/65)

9 Toes to Bar

Metcon (AMRAP – Reps)

Fitness Athletes

AMRAP 8:

3 Hang Squat Cleans (75/55)

3 Toes to Bar

6 Hang Squat Cleans (75/55)

6 Toes to Bar

9 Hang Squat Cleans (75/55)

9 Toes to Bar

1/26/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

3 rounds or 15 minutes:

20 jumping lunges (10/leg)

15 calorie row

10 manmakers

30 second plank each side (left/right)

10 good mornings

15 box jumps

Back Rack Lunge (2×20 Back Rack Reverse Lunges)

10 minutes to complete

Metcon (AMRAP – Rounds and Reps)

Open & Performance

AMRAP 15

30/21 Calorie Row

20 Box Jumps (24/20)

10 Deadlifts (245/165)

Metcon (AMRAP – Rounds and Reps)

Fitness Athletes

AMRAP 15:

30/21 Calorie Row

20 Box Jumps (24/20)

10 Deadlifts (165/115)

1/25/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

10 minutes or 3 rounds

25 ft toy soldiers

10 shoulder passes

25 ft bear crawls

10 goblet squats

25 ft inchworm

10 cal row

Clean and Jerk (E2MOMx5)

5 touch and go C&J E2MOMx5

Metcon (5 Rounds for reps)

Open and Performance

5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (115/80)

Metcon (5 Rounds for reps)

Fitness Athletes5 Rounds, On the 4:00

30 Air Squats

20/15 Calorie Row

7 Clean and Jerks (95/65)

Endurance

5k run for total time

1/24/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

15 minutes to complete

2 rounds:

10 shoulder passes

10 OHS with PVC pipe on wall (wall therapy)

10 burpees

Then:

5 High Hang Squat Snatch + Hang Squat Snatch + Full Squat Snatch (gradually increase weight each set)

Overhead Squat (3 RM)

20 minutes

Metcon (Time)

Open Athletes

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Metcon (Time)

Performance Athletes

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Power Snatches (95/65)

Metcon (Time)

Fitness Athletes

20 Power Snatches (75/55)

20 Burpees

20 Overhead Squats (75/55)

20 Burpees

20 Power Snatches (75/55)

1/23/17

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

15 minutes or 3 rds

10 shoulder passes

25 double unders

15 calorie row

10 wall ball shots

5 strict pull-ups (or 2 muscle-ups)

Heartbreak Kid (Time)

3 RFT

10 Front Squats (185/135)

20 Chest to Bar Pull‐ups

50 Double Unders
Open and Performance Athletes

Metcon (Time)

Fitness Athletes

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders

Extra!

4×15 Unbroken Deadlifts (225/155)

*Rest as little as needed between rounds to keep them unbroken.

Endurance

Run a 5K for total time

1/22/18

Metabolic CrossFit – CrossFit

Bring a Friend Day and Trolley Stop Friday 2/2/18

Warm-up

3 rounds or 15 minutes to complete

5 man makers

5 shuttle sprints (25′)

10 DB snatch (5/arm)

10 romanian deadlifts

15 calorie row

15 abmat sit-ups

20 double unders

Metcon (AMRAP – Reps)

Open-Performance-Fitness

8 Rounds of :20 On / :10 Off:*

Kettlebell Swings (53/35)**

Row

Sit-Ups**

Shuttle Sprints
*Complete all 8 rounds of one before rotating. For shuttle sprints, one foot has to cross the line and each 25’, or each turn, is a rep.

**RX plus allowed on KBS and you may choose to do GHD sit-ups

Extra!

E2MOM x 5 rounds

Row 20/15 Calories

In remaining time each round, complete max kipping Handstand Push-ups

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