3/20/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
2 Rounds (10-12:00)
10 Overhead Squats 45/35lbs
30/25 Calorie Row
Power Snatch (2×1)
EMOM 8
@ 75%
Metcon (Time)
500m Row
40 Thrusters 45/35
500m Row
30 Thrusters
500m Row
20 Thrusters
500m Row
10 Thrusters
Metcon (No Measure)
Flush
30-50 minutes on the bike at a comfortable pace. Put on headphones with relaxing music and become lost in thought. Keep to yourself for the duration.
3/19/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3 Rounds
:30 Wallsit
:60 bike
:90 Plank Hold
Front Squat (5×3)
Start around 85%
Rest as needed
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
:45 bike
10 Chest to Bar Pull Ups
5 Sandbag Cleans 150/100
3/18/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
AMRAP 3 Minutes
30 Double Unders
10 KB Swings
10 Pull Ups
Clean and Jerk (6×2)
80-85%
*squat clean
Drop and Reset
Rest as needed
Metcon (Time)
3 Rounds
80 Double Unders
40 DB Snatch 50/35lbs
3/16/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
500m row
10 walking lunges
10 goblet squats
100′ bear crawl
10 Dislocates
10 wall squats
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
100 double unders
80 air squats
100′ Bear crawl
60 Kettlebell swings 53/35
100′ Bear Crawl
40 Box Jumps 24/20
100′ Bear Crawl
20 Push jerks 105/75
Metcon (No Measure)
Accessory
ROMWOD
3/15/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
Primer
Row 500m
12 Power Snatch
12 Bar Facing Burpees
6:00 Bar Muscle Ups practice
After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.
**READ THE STANDARDS TO CLASS**
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
3/14/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Weakness Warmup
200′ walking lunge (25′ increments)
:20 Hip circles
:20 double unver jumps, no rope (practice rhythm)
2:00 rest
1 mile run
Metcon (AMRAP – Reps)
Interval
6 rounds
2:00 bike, moderate pace
1:40 rest between rounds
Metcon (Time)
Accessory
ROMWOD! ROMWOD! ROMWOD!
or
11-9-7-5-3-1
Deadlift 315/225lbs
Ring Muscle Ups
*Looking for quality of movement here
3/13/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
2 Rounds
10 Light Push Press
10 Box Jumps 30/24
20 HS alternating Shoulder Taps*
*scaling options: inverted with toes on a box, inverted with knees on a box, inverted down-dog
Power Clean and Jerk (2×1)
EMOM for 8 Minutes
2 rep @ 75%
Metcon (Time)
100′ HS Walk
50 Wallballs 20/14lbs
25 Hang Power Cleans 185/135
50 Wallballs
100′ HS Walk
Metcon (No Measure)
Accessory
ROMWOD! ROMWOD! ROMWOD!
3/12/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
2 Rounds
15 Goblet Squats w/ Pause in Bottom
15 Russian Swings
10 Strict Pull Ups
Back Squat (5×3)
Start around 85%
Rest as needed
Metcon (Time)
3 Rounds
15 Overhead Squats 75/55
6 laps in gym (or 400m)
10 Bar Muscle Ups
Metcon (Calories)
Interval
5 Rounds
1:00 on 2:00 off
Max Calorie Row
3/11/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Primer
AMRAP 3
Row 40/30 Calories
Max Lateral Burpees over Rower
Snatch (6×2)
80-85%
*squat snatch
Drop and Reset
Rest as needed
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
:30 bike sprint
15 HSPU (2018 Open Standard)
10 Deadlift 225/155
Metcon (Time)
Accessory (Optional)
30 GHD Situps
3/9/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up – For Completion
200m run
50′ spiderman
50′ bear crawl
10 dislocates
200m run
1 Round
20 Wallballs 20/14
20 Calorie Row
10 Light DB Press
Split Jerk (4×3)
Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate
Metcon (Time)
5 Rounds
300/250m Row
20 KB Swings 53/35
10 Strict Pull Ups
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