11/10/17
Metabolic CrossFit – CrossFit
Instruction
15 Minutes
Rope Climbs
Warm-up
AMRAP 3 (moderate pace)
10 calorie bike/row
10 burpees
–Rest 3 minutes—
AMRAP 3
10 burpees
10 double-unders
10 box jumps
–rest 6 minutes before wod–
Metcon (AMRAP – Rounds and Reps)
“Mountain Bike”
AMRAP 15:
Buy-in:
100/70 Calorie Bike (or row)
In the remaining time:
2 Rope Climbs
10 Burpee Box Jumps (24/20#)
50 Double-unders
11/9/17
Metabolic CrossFit – CrossFit
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Take time to warm up to each weight. Make sure you leave yourself enough time at the end of class to complete your run.
1-Mile Run (Time)
Max Effort 1-Mile Run
11/8/17
Metabolic CrossFit – CrossFit
Instruction
10 Minutes
Handstand push-up progressions
Warm-up
10 Minutes
5 reps of each movement
Metcon (3 Rounds for reps)
“Nasty Women” (2o minutes)
AMRAP 4:
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4:
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
“Grace”
30 Clean & Jerks (135/95#)
11/7/17
Metabolic CrossFit – CrossFit
Instruction
10 Minutes
Muscle-up progression
Warm-up
10 Minutes
2 rounds
10 medicine ball squat cleans
5 pull-ups
5 ring dips
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
11/6/17
Metabolic CrossFit – CrossFit
Warm-up
200m run
5 burpees
10 sit-ups
Metcon (Time)
“Nick”
5RFT:
400m Run
20 Burpees
30 Sit-ups
11/4/17
Metabolic CrossFit – CrossFit
Warm-up
15 Minutes
2 rounds
30 Double Unders
15 Wallball clean shots
5 burpees
Metcon (AMRAP – Rounds and Reps)
“Smooth Criminal”
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)
11/3/17
Metabolic CrossFit – CrossFit
Warm-up
AMRAP 5 at moderate pace
7 calorie row
7 goblet squats
50’ farmer’s carry
Metcon (Time)
“Friendly Lovin”
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Front Rack Walk (53/35#)
21-15-9
Calorie Row
Calorie Bike
100m Kettlebell Farmers Carry Walk (53/35#)
21-15-9
Calorie Row
Calorie Bike
11/2/2017
Metabolic CrossFit – CrossFit
Warm-up
10 Minutes to complete:
3 Rounds
8 box jumps
8 pull-ups (kipping, kipping c2b, then strict final round)
8 wall ball shots
Strength
Take 15 minutes to warm up to your deadlift and power clean weight.
–If there is a large class you will only be allowed to use one barbell–you may take off weight for your power cleans but plan accordingly
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP
11 deadlifts 275/185#
40 box jumps 24/20″
11 strict pull-ups
40 push ups
11 power cleans 185/135#
40 wall ball shots 20/14#
This is a HERO wod in honor of Justin Martin, a friend of one of our athletes, Jordan Ukenas.
11/1/2017
Metabolic CrossFit – CrossFit
Warm-up
(15 minutes)
2 rounds
10 hollow rocks
10 supermans
10 v-ups
200 meter run
Instruction
Kipping (15 mintues)
Metcon (3 Rounds for reps)
“Lead Foot”
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
10/31/17
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up: (10mins)
AMRAP8:
4 Front Squat
6 Wall Balls
4 Push Jerks
Metcon (Time)
“Pumpkin Toss”
10 Rounds:
7 Front Squats (95/65#)
10 Pumpkin Toss (20/15#)
7 Push Jerks (95/65#)
Metcon (No Measure)
Skill:
Tabata
L-Sit from rings
Tabata
Ab mat situps
Athlete Login
Practical Medicine
