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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