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12/10/18

Metabolic CrossFit – CrossFit

– – – – WEEK 1 – – – –

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warmup

AMRAP 4

Run 3 laps

12 romanian deadlift, empty bar

12 Goblet Pause Squats, 25/15

Metcon (AMRAP – Reps)

Oly

Power Clean

5 Rounds

:60 on

2:00 off

Singles @ 70-75%

Drop and Reset

Metcon (Time)

for Time

1 Mile Run (sub 2k row)

20 Front Squats 135/95

20 hand release Push-Ups

10 Front Squats

10 hand release Push-Ups

5 Front Squats

5 hand release Push-Ups

Metcon (Time)

Accessory

for Time

4 Rounds

1:30 bike, sprint

20 Alternating Jumping Lunges

Rest 2:00

or

12:00 ROMWOD

12/8/18

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 laps in gym

50′ pick up golfball stretch

50′ high knees

50′ walking side lunges

Metcon (No Measure)

Primer

AMRAP 4

100′ shuttle

(50′ out and back)

6 Toes to bar

Metcon (Time)

3 Rounds:

Bike 2:00 (sub 400m run)

20 Box Jump Overs 24/20

10 Hand Release Push-Ups

Metcon (No Measure)

Extra (optional)

8x600m Row

MCF T5 12/7/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

Warmup

3 rounds

AMRAP :90

Max Air Squats

rest 1:00

AMRAP :90

Max lateral burpees over the bar

rest 1:00

Stretch: Couch Stretch 2:00/side

1RM Push Jerk (Weight)

Strength 15:00

Find 1RM Push Jerk

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

MCF T4 12/6/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

3 rounds

15 Good Mornings

10 SDHP

5 Mountain Climbers

*R1: PVC; R2: Empty bar; R3: light weight 15/10s

1 Max Set Deadlifts (65%) (AMRAP – Reps)

Strength

1 Max Set of Deadlifts

@ 65% of current 1RM

*Unbroken

*add weight to the notes

Metcon (Time)

For Time:

50 Bar Facing Burpees

40 Ring Rows

30 Double KB Deadlift 50/35

20 Ring Dips

1 Mile Run (sub 2k row)

MCF T3 12/5/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

2:00 run laps in gym

2 rounds

50′ Bear Crawl, straight legs

50′ Overhead Walking Lunge, barbell

10 Banded air squats

12:00 Snatch Position work

1RM Snatch Complex (Weight)

Strength 15:00

Find 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

*unbroken

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

75 Wallballs 20/14

45 Doubleunders

15 Pull-ups

MCF T2 12/4/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Get in and Record your Scores.
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

3 Rounds:

3 Strict Pull Ups

6 Toes to Bar

9 Cal Row

12 Air Squats

5RM Back Squat (Weight)

Strength 15:00

Find a 5RM Back Squat

Metcon (Time)

3 Rounds

2 Rope Climbs

15 Abmat Sit Ups

15 Shoulder to Overhead 135/95

MCF T1 12/3/18

Metabolic CrossFit – CrossFit

– – – – TEST WEEK – – – –
Make sure you get in and record your scores.

Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

50′ Samson

50′ inchworm

50′ Banded Side Shuffle

10 Pushup to Down dog

Then,

2 Steady Rounds


Bike 2:00

20 Alternating Jumping Lunges

15 Banded Good Mornings

1RM Clean Complex (Weight)

Strength (15:00)

Find your 1RM Clean Complex

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

*this is unbroken

Metcon (Time)

2 Rounds For Time:

3:00 bike, sprint

20 Hang Clean and Jerk 115/85

26.2

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment

View Public Whiteboard

Warm-up (No Measure)

Warmup (12:00-15:00)

General

AMRAP 5

:30 walking lunges

:30 bike, sprint

:30 banded side shuffle

Specific, work on position and efficiency

run 600m

3 box stepups

3 medball cleans

3 box jumps

3 wallballs

Metcon (AMRAP – Rounds and Reps)

Interval “Kelly”

AMRAP 5 x3

200m run

15 box jumps 24/20

15 wallballs 20/14

rest 2:00

*200m run counts as 1 rep

Metcon (No Measure)

Cool Down/Accessory

Cool Down (mandatory)

1:00 banded air squat

1:00/ea lunge hold

1:00 bike easy

2:00 Childs Pose

2:00 Pigeon Hold /side

1:00 rolling, Quads

Accessory (optional)

5×10 Plate flys 10/5

5×10 Barbell high pulls, clean grip 45/35

1×25 side bends 45/35 (bar in the back rack position)

11/30/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

AMRAP 5

400m run

10 box step-overs

10 medball cleans

Ankle stetch: 2:00/side

Split Jerk (1RM)

12:00

Find a 1RM Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

25 Double Unders

10 Shoulder to Overhead 115/75

Rest 5:00

Metcon (Distance)

8:00 Max distance row

Metcon (No Measure)

ROMWOD 10:00-15:00

11/29/18

Metabolic CrossFit – CrossFit

– – – – New Cycle – – – –
Next week is Test week, 12/3-12/7
Retest week is 1/14-1/18

– – – – Open GYM – – – –
Weekdays @6pm & Saturdays @ 10am

– – – – NEW ATHLETES! – – – – – – – –
Attend FUNDAMENTALS as soon as possible.

Offered Every Other Saturday by appointment.

View Public Whiteboard

Warm-up (No Measure)

Warm-up

4 rounds

9 PVC Thrusters

9 Push Ups

:30 bike, sprint

Front Squat (1RM)

12:00

Find 1RM Front Squat

Metcon (AMRAP – Reps)

Lynne, amended

5 rounds for max reps

Bench press, bodyweight

Rest 2:00

Pull-ups

Rest 2:00

*record each round of each in note. Also add your weight for bench into the notes

Metcon (No Measure)

ROMWOD 15:00