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10/21/17

Metabolic CrossFit – CrossFit

Good luck to all the teams competing this weekend!!

Warm-up (No Measure)

Warm Up: (20mins)

Today is a great test to see how far the sport has came since 2013. Take a look back at your score if you have one, if not just look back at scores from this event.

AMRAP12: (Slow pace)

1min of bike

5 Cleans (empty bar)

5 Toes to Bar (you may want to do a few sets supine to save your shoulders/grip for the WOD)

200m Run

Spend remaining of time increasing to WOD weight.

Metcon (AMRAP – Reps)

“Open 13.4”

Ascending Ladder for 7 Minutes:

3 Clean & Jerks (135/95#)

3 Toes-to-Bar

6 Clean & Jerks

6 Toes-to-Bar

9 Clean & Jerks

9 Toes-to-Bar

…and so on, until time expires.

10/20/17

Metabolic CrossFit – CrossFit

Bring a Friend Day!!

Warm-up (No Measure)

Warm Up: (15mins)

Alternate every 5 calories on Bike and Rower to accumulate 50 Calories on each (25 cal for each partner on bike and rower, complete all 50 before moving to next)

Run 400m together

Metcon (AMRAP – Rounds and Reps)

Bring A Friend day!

“Moondance”

Teams of 2:

AMRAP 20:

12/8 Calorie Row

12/8 Calorie Bike

100m Run

*One full round, then switch.

10/19/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Friday!!

Warm-up (No Measure)

Warm Up: (15mins)

AMRAP5:

5 KB Swings

5 Wallballs

Rest/ Mobility 3 minutes

AMRAP 5

5 Cal Row

5 “Clusters” (Squat clean thrusters, Empty Bar or PVC Pipe)

Squat Clean and Jerk

Skill/ Strength: (15 mins)

Take 15 mins to improve your Squat Clean and Jerk or find a Heavy Squat Clean & Jerk

Please accept the coaches comments toward your form. Today is not a day to max but a day to become better at this skill.

Metcon (AMRAP – Rounds and Reps)

“Falling Up”

AMRAP 10:

15 Kettlebell Swings (53/35#)

15 Wallballs (20/14#)

10/18/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Friday!!

Warm-up (No Measure)

Warm up: (10mins)

Burgener Warmup

EMOM6:

2 Power snatches (increase weight)

2 Burpees over bar

Power Snatch (6 x 1.1)

Strength: (12mins)

E2MOM12:

Power Snatch X 1.1 (Drop and reset between reps, Score heaviest weight)

Metcon (3 Rounds for reps)

“Sandstorm”

AMRAP 4

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

AMRAP 4

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

AMRAP 4

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

10/17/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Friday!!

Warm-up (No Measure)

Warm Up: (10mins)

AMRAP8

4 Front Squats (Increase Weight)

5 Chest to Bar

20 Double Unders

Hand Stand

Skill: (10mins)

Hand Stand Push Ups or Progressions or Hand Stand Walks

Metcon (Time)

“Heartbreak Kid”

3 rounds of:

10 Front Squats (185/135#)

20 Chest-to-Bar Pull-ups

50 Double-unders

10/16/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Friday!!

Warm-up (No Measure)

Warm up: (15mins)

2rds:

500m Row

10 Wall Balls

20 Double Unders

Push Press (10 X 3)

Strength: (10mins)

EMOM10:

Push Press X 3 (increase weight)

Metcon (AMRAP – Reps)

“Burnt Toast”

EMOM 24, alternating:

Min 1 – Row for Calories

Min 2 – Wallballs (20/14#)

Min 3 – Double-Unders

Min 4 – Rest

600 club

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

200 m run

10 air squats

10 box jumps

5 burpees

5 bear complex with bar

Metcon (Weight)

25 minutes to reach 600 lbs with the least amount of lifts.

Must go in this order:

Deadlift, squat clean, squat snatch, front squat, thruster (thrusters are bad… don’t make it to thrusters)

Men’s rx 3 lifts

Women’s rx 4 lifts

Metcon (Time)

“600 reps for fun”

Push ups

KB swing 54/35

T2B

Air Squats

Double unders

Box jumps 24″/20″

Wall balls 20/12

Burpees

You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go back to the previous movement. Plan accordingly.

10/13/17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up: (15 Mins)

AMRAP 7:

3 KB Swings (increse weight each rd.)

30 Second Bike

Shuttle Run (25’+25’+25′)

Back Squat (7 X 5)

Strength: (14mins)

E2MOM14:

Back Squat X 5 (increase weight, Score is heaviest weight)

Metcon (AMRAP – Rounds and Reps)

“Ruff Ryders”

AMRAP 20:

Teams of 2:

7 Kettlebell Swings (70/53#)

Shuttle Sprint (25′ + 25′ + 25′+25’+25″)

7 Calorie Bike

(Relay style)

10/12/17

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up: (10mins)

3 rds:

7 cal row

3 Thrusters

3 Hang Squat Cleans

3 OHS

(Increase weight each rd)

Hang Squat Clean (8 X 1)

Strength: (8mins)

EMOM8:

Hang Squat Clean X 1 (increasing weight, score is heaviest weight)

Metcon (Time)

“Guts and Glory”

21 – 15 – 9

Bike for Calories

Thrusters (95/65)

15 – 12 – 9

Row for Calories

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

OHS (95/65)

10/11/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (15mins)

AMRAP8:

8 Cal Row

2 Deadlifts (increase weight each rd)

10 Sit Ups

15 Double Unders

Remaining time Mobility/ Double under work.

Metcon (AMRAP – Reps)

“Turnt Up”

E2MOM10

Deadlift:

Heavy 5-4-3-2-1 (increase weight to 95%)

Then,

EMOM 12, alternating:

Min 1: 10 Romanian Deadlift (50% of today’s single)

Min 2: 20 Sit-Ups

Min 3: 50 Double-unders

Metcon (AMRAP – Reps)

Cool Down:

Tabata:

DB Lunges (You Choose Weight)

Tabata:

DB Push Presses (You Choose Weight)

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