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5/24/17

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete Back Squats

5 @ 55%

5 @ 65%

3 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

2 @ 90%

1 @ 90%

Metcon (10 Rounds for reps)

EMOMx10

Odd: 7 Toes to Bar + 7 Overhead Squats (115/85)

Even: 7 Bar Facing Burpees + 7 Toes to Bar

5/23/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

30 Burpees over Barbell

30 Calorie Row

15 Power Snatches (135/95)

60 Calorie Row

15 Power Snatches (135/95)

30 Calorie Row

30 Burpees over Barbell

5/22/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 50%

6 @ 60%

4 @ 70%

2 @ 75%

2 @ 85%


Metcon (AMRAP – Rounds and Reps)

AMRAP 7

200 meter SPRINT

10 Kettlebell Swings (53/35)

5/20/17

Metabolic CrossFit – CrossFit

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

5/19/17

Metabolic CrossFit – CrossFit

Warm-up

Set up your equipment for the Metcon, complete 1 round through of the 1st number of all movements. 5 WB, 5 DU, 4 BJ, 4 T2B, 3 C2B…etc.

Skill Work

EMOMx5*

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*You should be able to complete these movements with the barbell you already have set up for the Metcon.

Open Test (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups

5/18/17

Metabolic CrossFit – CrossFit

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Strength

25 minutes to complete Back Squats

5 @ 45-55%

5 @ 55-65%

3 @ 65-75%

2 @ 75-80%

2 @ 80-90%

2×5 @ 80-85%

5/17/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

5×2 of (Power Snatch + 2 Overhead Squats) @ 60-75%*

*one set will be PS+2 OHS+PS+2 OHS and you will complete 5 sets

Metcon (Time)

100 Wall Balls

75 GHD Sit-ups

50 Calorie Row

25 Power Snatches (135/95)

5/16/17

Metabolic CrossFit – CrossFit

Metcon (Time)

6-9-12-9-6

Bar Facing Burpees

Front Squats (185/135)

C2B Pull-ups

Strength

Work up to 7 sets of 2 Cleans + 1 Jerk

5/15/17

Metabolic CrossFit – CrossFit

Metcon (Time)

For total time:

3 rounds of:

50 Double Unders (or 1 minute of practice)

20 Wall Balls

50 Calorie Bike or Row (or 5 minutes per round)

2 rounds of:

50 Double Unders (or 1 minute of practice)

20 Wall Balls

35 Calorie Bike (or 4 minutes per round)

1 round of:

50 Double Unders, 20 Wall Balls, 20 Calorie Bike

5/13/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3:

100 Calorie Row

75 Burpees over Bar

50 Squat Cleans (135/95)

100 Toes to Bar

50 Squat Cleans

75 Burpees over Bar

100 Calorie Row