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6/23/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

Max unbroken at 87%

Metcon (Time)

21-15-9

Deadlifts (275/185)

Box Jumps (30/24)
This was the first workout Jordan completed at MCF so it’s only fitting it is the last one he completes with us before he moves. We’ll miss you Jordan!

6/22/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

5×4 Hang Clean @ 60-70%

Metcon (Time)

21 Power Snatches 95/65

21 Burpees

21 Pull-ups

15 OHS (95/65)

15 Burpees

15 Pull-ups

9 Squat Snatch (95/65)

9 Burpees

9 Pull-ups

6/21/17

Metabolic CrossFit – CrossFit

Metcon (21 Rounds for reps)

EMOMx21

Minute 1 – 15 Russian Kettlebell Swings

Minute 2 – 15 Push Presses

Minute 3 – 40 Double Unders

Extra!

Work on mobility

6/20/17

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 3

12/9 Calorie Bike/Row

12 Power Snatches (95/65)

-Rest 3:00-

AMRAP 3

12/9 Calorie Bike/Row

8 Power Snatches (115/80)

-Rest 3:00-

AMRAP 3

12/9 Calorie Bike/Row

4 Power Snatches (135/95)

Extra!

12 Muscle-ups

30 Handstand Push-ups

8 Muscle-ups

20 Handstand Push-ups

4 Muscle-ups

10 Handstand Push-ups

**Note-This can and should be modified based on your goals and abilities. 12/8/4 could turn in to 3/2/1. Muscle-ups could turn in to pull-ups or some other movement you need to work on. Same goes for handstand push-ups. This is a time to work on advanced (for you) bodyweight movements.

6/19/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Max unbroken at 85%

Metcon (Time)

5 RFT

9 Power Cleans (135/95)

15 Push-ups

21 Squats

200 m Run

6/17/17

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 3

3 RFT

75 Power Cleans (95/65)

100/75 Calorie Bike or Row

800m Run with 45/25# plate

*One athlete works at a time except all run together and switch off plate as needed.

6/16/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts

8 @ 55%

6 @ 65%

4 @ 75%

2 @ 85%

1 @ 92%

1 @ 98%

Metcon (AMRAP – Rounds and Reps)

AMRAP 17

20 Calorie Bike or Row

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wall Balls (20/14)

6/15/17

Metabolic CrossFit – CrossFit

Big Clean Complex (6×1)

“Big Clean Complex”

6 sets of the following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to

increase weight after each set.

High Hang – Start with the bar at “the pockets.”

Hang – Start with the bar just above the knee.

Squat Clean – Start with the bar on the ground.

Rest as needed between sets.

Extra!

Run the loop

6/14/17

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 80%

2 @ 85%

1 @ 90%

Max unbroken at 83%

Metcon (18 Rounds for reps)

EMOMx18

Minute 1: 18/15 Calorie Bike or Row

Minute 2: 15 GHD Sit‐ups

Minute 3: 40 Double Unders

6/13/17

Metabolic CrossFit – CrossFit

Metcon (3 Rounds for reps)

AMRAP 4

27 Calorie Row

27 Burpees

27 C2B Pull‐ups

‐Rest 4:00‐

AMRAP 4

21 Calorie Row

21 Burpees

21 C2B Pull‐ups

‐Rest 4:00‐

AMRAP 4

15 Calorie Row

15 Burpees

15 C2B Pull‐ups

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