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4/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds; PVC, Empty bar, 75/55

15 Good Mornings

25 Walking Lunge Steps

Deadlift (3×12)

Deadlift

@50-55% of 1RM

For Speed

Metcon (Time)

Partner WOD

300 Double Unders

150 Pull Ups

100 Hang Clean and Jerks 115/75

150 Push Ups

300 Double Unders

*Alternate sets with a partner. Double Unders must be completed in sets of 50

4/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

20 Goblet Squats

50′ Bear walk

Row 250m

Metcon (Weight)

Pause Front Squat

Build to a Heavy Triple

Then,

3×3 @ 80% of your triple

*weights in notes

Metcon (Time)

EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed

Alternate minutes with a partner

4/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

AMRAP 4 Minutes

Run 200m

Max Rep Wallballs

Push Press (5×3)

*deload 40-60%

Metcon (Time)

Partner WOD

40 Clean and Jerks 135/95

then,

40-30-20

Deadlifts 275/185

Handstand Push Ups

then,

40 Snatches 135/95

*Share the work with a partner, switch working athletes anytime.

4/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

10 Empty Bar OHS w/ :02 Pause in bottom

10 Box Jump Overs 20/16

15 Push Ups

Metcon (Weight)

EMOM 15

1 Snatch Pull + Snatch

Start at 70% and build

*snatch pull should be a high pull. Make sure you achieve triple extension. The Snatch should be a full squat snatch

Metcon (Time)

5 Rounds

Row 1000/850m

15 Bar Muscle Ups

Share the work with a partner, switch working athletes anytime.

Metcon (Time)

Accessory (necessary)

Accumulate 3 Minutes in an L-Sit

You can mix variations (Parallettes, Hanging, Rings, etc)

Score is total time it takes to accumulate the 3min

3/30/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

200m run

10 Dislocates

10 Good Mornings

10 behind the neck press

100′ jog

50″ high knees

50′ side shuffle

50′ bear crawl

Metcon (AMRAP – Reps)

6 Sets

:30 Max Shoulder Taps

*scale from free standing, to on the wall, to from a box, to downdog

Metcon (AMRAP – Reps)

#ExpressChallenge

(How Would You Do)?

Partner WOD

AMRAP 10

200m run, together

20 Synchro DB Front Squats 50/35

200m run, together

20 Synchro DB Shoulder to Overhead 50/35

200m run, together

20 Synchro DB Thrusters 50/35

3/29/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

50′ jog

50′ high knees

50′ butt kickers

50′ side shuffle

50′ walking lunges

50′ inchworm

AMRAP 3

6 burpees

8 plate circles (around the head) 25/15

Metcon (Time)

5k row

rest 5:00

Match your row time on the bike

*Score it TOTAL time adding row and bike together.

Metcon (No Measure)

Romwod!

3/28/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

10 Dislocates

10 strict press, PVC

100′ Samson

100′ Bear Crawl

10 Good Morning

10 Dislocates

2 rounds

6 Strict Pull Ups

12 Overhead Walking Lunge Steps, Empty Bar

20 Calorie Row

Metcon (4 Rounds for reps)

4x AMRAP 3:00

10 Body Weight Bench Press

10 GHD Sit Ups

2:00 Rest

Metcon (No Measure)

ROMWOD! ROMWOD! ROMWOD!

3/27/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

1:00 Dislocates

10 pause lunges, :02 hold

10 air squats

10 bent over row

2x:10sec Cossack squat hold

1:00 ankle flexion (using a band attached to the rig)

1 Round

25 Calorie Row

25 Wallballs

Clean and Jerk (10×1)

EMOM 10

80%

*squat/split jerk

Metcon (Time)

50/40 Calorie Row

Straight into,

10-8-6-4-2

Squat Snatch 115/75

Box Jump 30/24

3/26/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

2 Rounds

20 Air Squats w/ :01 pause

10 Banded Good Mornings

1:00 Bike

Back Squat (6×2)

Start around 85%

Rest as needed

Metcon (Time)

40-30-20-10

Wallballs 30/20

Deadlifts 135/95

3/25/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

Primer

AMRAP 3

15 Empty Bar OHS

10 Calories row

Snatch (7×1)

@ 85-90%

*squat

Rest as needed

Metcon (AMRAP – Reps)

AMRAP 10

100′ Farmer Carry 70/53s

30 Deficit HSPU 3″

30 Toes to Bar

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