WOD: 8/20/16
Metabolic CrossFit – CrossFit
Metcon (Time)
In teams of two, one person working at a time, complete:
100 Kettlebell Swings (72/53)
400 Meter Run*
100 Thrusters (45)
400 Meter Run
80 Burpees
400 Meter Run
100 Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes run at the same time
WOD: 8/19/16
Metabolic CrossFit – CrossFit
Strength
Back Squats
20 minutes to complete:
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 6 reps @ 80-85
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
WOD: 8/18/16
Metabolic CrossFit – CrossFit
Metcon (6 Rounds for reps)
Metcon
6 rounds, go every 5 minutes
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double Unders
WOD: 8/17/16
Metabolic CrossFit – CrossFit
Strength
16 minutes to complete 4 rounds of:
20 Alternating Reverse Lunges with Dumbbells
6 Mixed-Grip Strict Pull-Ups
Metcon (Time)
5 RFT:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees
WOD: 8/16/16
Metabolic CrossFit – CrossFit
Strength
5×3 Deadlifts*
*Suggested Halting Clean-Grip Deadlifts with 2 second pause just below knee and at mid-thigh on the ascent
Metcon (10 Rounds for reps)
Every 90 seconds for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups
*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.
Skill Work
Extra
2 sets of:
10 Ring Rows w/ 2 sec descent
60 second Hollow Hold
WOD: 8/15/16
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete
10×1 Hang Snatch + Snatch
Metcon (Time)
5 RFT
5 Shoulder to Overhead (155/105)
10 Burpees Over the Barbell
WOD: 8/13/16
Metabolic CrossFit – CrossFit
Metcon (AMRAP – Reps)
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Push Press (75/55)
60 seconds of Kettlebell Swings (53/35)
60 seconds of Rowing for Calories
Rest 60 seconds
WOD: 8/12/16
Metabolic CrossFit – CrossFit
Strength
20 minutes to complete Back Squats:
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 8 reps @ 75-85%
Metcon (16 Rounds for reps)
EMOMx16:
Odd: 6 Front Squats (135/95) + 6 Pull-Ups
Even: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute…finishing at 45 seconds)
WOD: 8/11/16
Metabolic CrossFit – CrossFit
Metcon (6 Rounds for reps)
6 rounds, go every 4 minutes:
Run 400 meters
12 Burpee Box Jump Overs (24/20)
WOD: 8/10/16
Metabolic CrossFit – CrossFit
Strength
EMOMx12
1 Power Clean, climbing
Metcon (Time)
3 RFT
10 Clean and Jerks (135/95)
50 Double Unders
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