4/27/19
Metabolic CrossFit – CrossFit
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
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
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
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
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
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
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
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
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
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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