Heartburn
Metabolic CrossFit – CrossFit
Metcon (Time)
“Oktoberfest”
4RFT:
10 burpee box jump overs
14 hang power cleans 95/65
20 wallballs 20/15
14 OHS 95/65
600m run
Tread Water
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500m row
5 bar-only squat cleans
50′ inchworms, w/ pushups
50′ Frankensteins
15 goblet squats 53/35
5 bar-only squat cleans
Squat Clean
Minutes 1-2-3
3 Squat Cleans (66-69-72%)
Minute 4: Rest
Minute 5-6-7
2 Squat Cleans (76-79-82%)
Minute 8: Rest
Minutes 9-10-11
1 Squat Clean (86-88-90%)
Minute 12: Rest
Minutes 13-14-15
1 Squat Clean (86-88-90%)
Metcon (Time)
For Time:
2k Row
150 Double Unders
10 Rounds of “Chest to Bar Cindy”
Cindy:
5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats
Helen
Metabolic CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds, not for time
60 sec bike
15 air squats
10 Russian KB swings
Skill Work
Ring Dip Practice
3 x 15 sec: hold at top of dip, rest 15 between
3 x 15 sec: hold at bottom of dip, rest 15 between
3 x max reps: ring dips
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Long Gone
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds not for time
1 lap inside
10 air squats
10 around the worlds
5 OHS against the wall with PVC
Clean and Jerk (EMOM x 10)
2 reps EMOM climbing
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Row
1 Minute Rest
Extra!
5 Supersets (unbroken):
10 Barbell Bench Press
10 Romanian Deadlifts
Rest 2 Minutes Between
Inside Out
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds, not for time:
200m run
15 sec hold on rings (top of dip)
10 air squats
Skill Work
AMRAP 5:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….
Continue to Climb by 1 Ring Muscle-up
Metcon (Time)
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Weighted Run (45/35)
21 Burpee Box Jump Overs (24/20)
(Sandbag or med ball carry if you don’t own a weighted vest)
Extra!
For Time:
75 Calorie Row
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups
10/8/18
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Hip Mobility
Back Squat (3 x 9)
20 Min to complete:
3 x 6 (bar-30%-60%)
3 x 9 (73%-77%-81%)
Metcon (AMRAP – Reps)
Gymnastics Conditioning Today
AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups
…
Continue to Climb by 1 Rep Each
Directly Into…
AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups
…
Continue to Climb by 1 Rep Each
Extra!
4 Sets:
1:30 at 2k Pace +15 Seconds (sprint pace)
1:00 at 2k Pace +5 Seconds (fast pace)
:30 at 2k Pace -5 Seconds (medium pace)
:15 at 2k pace -10 Seconds (recovery pace)
Rest 2 Minutes Between
Sock Hop
Metabolic CrossFit – CrossFit
Metcon (Time)
Teams of 3:
2 Rounds For Time (30 Minute Time Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell-Facing Burpees
Round 1: (135/95)
Round 2: (115/80)
Twist and Shout
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
2:00 Double-under practice
10 PVC OHS on Wall
:60 Ankle Stretch/side
:30 Chest Stretch/side
5 high hang snatches
5 hang snatch
3 snatch + OHS
5 high hang power clean
5 hang power clean
3 snatch + Front Squat
Warm-up front squat
Front Squat
15 minutes to complete
2×4 @ 76%
2×3 @ 81%
2×2 @ 86%
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders
Ghost
Metabolic CrossFit – CrossFit
Metcon (No Measure)
Warmup
2 Steady Rounds
Row 750m
15 Banded Good Mornings
15 Empty Bar Snatch Balance
Metcon (2 Rounds for weight)
Strength and Technique
Pause Low Hang Snatch Warm Up (above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
*Maintain the weight for the Pause Low hang Snatch warmup. Enter that weight for the first round.
**Score for 2nd round is weight at 85%
Metcon (AMRAP – Reps)
6 rounds
1:00 Cal row
1:00 Burpees
1:00 Double-unders
1:00 Rest
Clothesline
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
15 calorie row
50′ butt kicks
50′ high knees
50′ active Samson
50′ side shuffle
25′ toy soldiers
25′ duck walk
10 PVC shoulder passes
5 strict presses
5 push presses
5 shoulder shrugs on rig
5 strong kips
3 toes to bar
:60/side pigeon pose
:45 child’s pose
Warm-up to deadlift weight
Deadlift
20 minutes to complete:
3×3 @ 84%
3×2 @ 88%
3×1 @ 92%
Metcon (AMRAP – Reps)
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
…
Up by (2’s) until finish
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