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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