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WOD: 3/21/17

Metabolic CrossFit – CrossFit

Metcon (10 Rounds for reps)

Warm-up WOD

EMOMx10

Odd: 20 Wall Balls

Even: 10 Toes to Bar

Metcon (Time)

21-15-9

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

WOD: 3/20/17

Metabolic CrossFit – CrossFit

Strength

Front Squats

3@60%

3@70%

3@75%

3@80%

2@85%

3×1@90%

Metcon (Time)

2 RFT

21 Overhead Squats (95/65)

21 Chest to Bar Pull-ups

21 Power Snatches (95/65)

21 Pull-ups

WOD: 3/18/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 30:

12 Calorie Row

12 Power Snatches (95/65)

12 Wall Balls (20/14)

12 Box Jump Overs

One partner working at a time, alternate movements.

WOD: 3/17/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

WOD: 3/16/17

Metabolic CrossFit – CrossFit

Metcon (Calories)

AMRAP 3

21 Deadlifts (155/105)

21 Burpees over Rower

Max Calories on Rower in remaining time

Rest 3:00

AMRAP 3

18 Deadlifts (185/135)

18 Burpees over Rower

Max Calories on Rower in remaining time

Rest 3:00

AMRAP 3

15 Deadlifts (225/155)

15 Burpees over Rower

Max Calories on Rower in remaining time

Rest 3:00

AMRAP 3

12 Deadlifts (275/185)

12 Burpees over Rower

Max Calories on Rower in remaining time

Skill Work

Tabata x 8

Push-ups

Sit-ups (GHD if able)

Double Unders

WOD: 3/15/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

10×1 Snatch, 60-95%

Metcon (12 Rounds for reps)

EMOM x 12

Odd: 6 Toes to Bar + 6 Overhead Squats

Even: 6 Toes to Bar + 6 Thrusters

WOD: 3/14/17

Metabolic CrossFit – CrossFit

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
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To learn more about The Seven click here

WOD: 3/13/17

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete Clean & Jerks:

6 sets of 2 at 60-80%

Metcon (15 Rounds for reps)

EMOMx15

Minute 1: 50’ Overhead Walking Lunge (45/25)

Minute 2: Max Pull-ups in 40 seconds

Minute 3: 50 Double Unders

WOD: 3/11/17

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 Burpees

200 Kettlebell Swings

300 Squats

600 Meter Run*

300 Squats

200 Kettlebell Swings

100 Burpees

*Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.

WOD: 3/10/17

Metabolic CrossFit – CrossFit

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.