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4/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

50′ walking lunge

50′ inchworm

200m run

50′ bear crawl

50′ side shuffle

200m run

Primer

AMRAP 3

9 medball cleans

8 jump lunges

7 pushups

Metcon (Time)

10 rounds

150m row

10 kettlebell swings 35#

10 burpee, no pushup

:30 rest between rounds

Metcon (AMRAP – Reps)

Accessory

Partner WOD

AMRAP 10

200m medball carry 30/20

Max doubleunders until partner returns

*switch after each carry. Carry counts as 1 rep

4/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

12 Goblet Squats w/ :02 pause in bottom

16 HS Shoulder Taps

Front Squat (3×8)

70%+

Push Press (5×2)

Build weight over sets

Metcon (AMRAP – Rounds)

Every 3:00 Until Failure

3 Rope Climbs

:20 Bike Sprint

10 Front Squats 165/125

*Time Cap: 21:00 (Suggestion)

4/25/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

500m run

30 Light Hang Power Snatch, PVC or empty bar

500m run

Power Sntch (5×5)

Touch and Go

(Heavier than last time)

Metcon (AMRAP – Reps)

Every 3:00 for 15:00

60 Double Unders

2 Pegboard Climbs

*substitute ring pullups or scale via pullup

4/24/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warmup

10:00 Row

Back Squat (4×5)

@75%

Metcon (Time)

21-15-9

Hang Clean and Jerk 135/95

Toes to Bar

Lateral Bar Burpees

Metcon (No Measure)

Accessory (Beach Body by Metabolic)

DB Bicep Curls

3×12

1×15+

Banded Leg Ext

3×25

4/23/19

Metabolic CrossFit – CrossFit

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Clean (12×1)

*Squat Clean

Every :45 for 9 Minutes

1 Rep at 72.5-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Goblet Hold Box Step Overs 70/53lbs 24/20″

10/7 Cal row

Metcon (No Measure)

Accessory (Beach Body)

Seated DB Strict Press

3×10

1 Set for Max Reps

Calf Raises

3×25

4/22/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness Warm Up

10:00 Bike

Deadlift (4×4)

Zero Bounce Deadlift

@72.5-82.5% of 1RM

Metcon (Time)

3 Rounds

400m Run

15 Overhead Squats 95/65

15 Bar Facing Burpees

Metcon (No Measure)

Accessory (Beach body by Metabolic)

Bent Over Barbell Row

3×12

1×15+

Banded Hamstring Curl

3×25

4/20/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 cossack squats

50′ bear crawl

50′ inchworm

10 wall squats

10 dislocates

Primer

AMRAP 4

10 goblet squats

200m run

Metcon (Time)

5 rounds

20 kettlebell swings 53/35

3 wall walks

20 cal row

3 wall walks

Metcon (No Measure)

ROMWOD ROMWOD ROMWOD

4/19/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

10 Box Jumps 24/20

10 banded Strict Pull Ups

:30 bike

Front Squat (5×3)

80%

Split Jerk (7×1)

Build Weights over Sets

Metcon (No Measure)

Every 2:00 for 10:00

Max Effort Bike

4/18/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

400m Row

30 Light RDLs; PVC or empty barbell

400m Row

Snatch (12×1)

EMOM for 12 Minutes

1 Rep at 70-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

50′ DB Front Rack Lunge Steps 50/35

12 Lateral Burpees over your DBs

3 Chest to bar pull-ups

4/17/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10:00 Run

*conversational pace. If weather is bad or early A.M. then you can sub with a bike

2:00 Couch Stretch each side

Back Squat (5×2)

90%+

Metcon (Time)

5 Rounds

Run 200m

10 Hang Squat Cleans 165/115

Metcon (No Measure)

Accessory (HSPU)

HSPU Negatives x 25

*kick-up and lower into the tripod position every rep

Strict Pull-ups x 3max sets

*scale with a band to ensure you’re getting 10+ reps each set

Push-ups x 40

*as few sets as possible

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