5/21/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
50′ walking lunge
50′ Bear Crawl
50′ Inchworm
:20 Hip circles
:20 Good Morning empty bar
:20 bent over barbell row
AMRAP 4
12 Russian Swings, light kb
12 Lateral Goblet Squats, light kb
200m Row
Metcon (No Measure)
Snatch Warmup
Pause High Hang Snatch 4×3
:02 pause
Weight is 40-60% of your 1rm
Hang Snatch (6×2)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
(Heavier than last week)
*More Options:
Use less weight than prescribed percentages
Metcon (4 Rounds for reps)
12:00 (count reps in each round)
3:00 Max Rep KB Snatch 53/35
3:00 Max Burpees to 6″ Target
3:00 Max Rep KB Snatch
3:00 Max Burpees to 6″ Target
*More Options:
Lighter KB for Snatch
Shorter rounds
5/20/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2 Rounds
500m Row
20 HS Shoulder Taps from down dog
10 Box step-ups
Metcon (No Measure)
Strength Prep
Back Rack Lunges
3×10 (5 each side)
AND
Deficit Push Ups 2″ (10# plate)
3×12
*More Options:
Remove Deficit on Push Ups
Bench Press (5×5)
Grip how you shoulder press
5×5 @ 80% of 5RM (you found this last week)
*More Options:
Take 5% off your Bench Press numbers if the sets are too aggressive
Metcon (Time)
10-8-6-4-2-4-6-8-10
Handstand Push Ups
Overhead Squats 115/75
*More Options:
Less total reps on either or both movements
Push Ups instead of HSPU
Lighter OHS
5/18/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
10 Dislocates
100′ Bear crawl
10 Bent over row; pvc
100′ walking lunge
3 Rounds; PVC, PVC, empty bar
12 Shoulder Press
15 Russian KB Swings; light
18/10 Calories on AAB
Hang Clean (6×3)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
Metcon (Time)
3 Rounds
15 Deadlift 225/155
50′ HS Walk
15/12 Calorie Row
(12 Minute Cap)
*More Options:
Lighter Deadlift weight
5 Wall Walks instead of HS Walk
5/17/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
AMRAP 5
8 Squat Snatch; pvc
Run 200m
6 Ring rows
Run 200m
Metcon (No Measure)
Box Squat
3×10 @40%
then,
Glute-Ham Raises
3×6
*More Options:
Hamstring Curls w/ band instead of GHR
Metcon (Time)
4 Rounds
8 Squat Snatch 115/75
Run 200m
2 Rope Climbs
Run 200m
(14 Minute Cap)
*More Options:
Lighter Snatch weight
5x Pull Ups instead of Rope Climbs
5/16/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2 rounds
20/12 Calories on AAB
20 Alt Jumping Lunges
10 Strict Ring Dips
Metcon (No Measure)
Strength Work; Odd Object
DBall/Sandbag Lunges 90/50
4×6 (3 each leg)
*1 rep is one forward lunge AND one back lunge on the same leg
then,
Plank Hold
4 Rounds
:30 on / :30 off
*More Options:
Utilize the 100# sandbag by he coaches bars, the 90 or 50# Dballs, the Titan sand bags, or a 45/35# plate.
Pull your belly button to your spine and maintain a tight position in the Plank
Metcon (Time)
6 Rounds
6 Power Cleans 135/95
8 Chest to Bar Pull Ups
10/6 Calories on AAB
(15 Minute Cap)
*More Options:
Lighter Power Cleans
Regular Pull Ups
Row instead of Bike
5/15/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
Metcon (Time)
Murph Prep 6pm
Half Murph
800m Run
50 pull-ups
100 Push-ups
150 Air Squats
800 m run
*wear a vest if you have one or so desire
5/14/19
Metabolic CrossFit – CrossFit
—- News —-
This weekend, May 18, 2019 we are moving the rig.
All of the help we can get would be amazing, plus make it go
that much quicker.
Murph is May 27 @ 9am
Murph after party is at Peter’s. Check your email and board for
all the details
—-
Warm-up (No Measure)
Warm Up
:20 Down dog hold
:20 lunge hold, each side
:20 cossack squats
w/PVC:
3 Power Position (high hang no dip) Muscle Snatch
1 Pause Ovhd Squat (:02sec)
3 Power Position (high hang with Dip) Muscle Snatch
1 Pause Ovhd Squat (:02sec)
2 Rounds; PVC, empty bar
1k Bike
15 Banded Good Mornings
10 Light Snatch Balance
High Hang Snatch (4×3)
*yes, squat
40-60% of 1rm
Drop and Reset
Metcon (Weight)
Every 2:00 for 12:00
3 Hang Snatch @ 70%+
*yes, squat
Drop and Reset each rep
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 Air Squats
10 Toes to Bar
100′ DB Farmer’s Carry 70/50s
*More Options:
Air Squat to a medball
Goblet Squats w/ DB
Lighter Farmers Carry
Metcon (AMRAP – Rounds and Reps)
Competition WOD
AMRAP 12
12 Alternating Pistols
12 Toes to Bar
120′ DB Farmer’s Carry 70/53
Metcon (Calories)
6pm Grunt Work
30:00 Bike
5/13/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
AMRAP 4
:30 Banded Glute Activation (banded air squats)
10 Push Ups
250m Row
*make sure to drive the knees out as you squat
Back Squat (5×5)
@70%
*More Options:
Take 5% off your Back Squat numbers if the sets are too aggressive
Bench Press (1×5)
Find 5RM
*Press Grip Bench Press. Use the same grip you use for your shoulder press on Friday
Metcon (Time)
4 Rounds
12 Burpee Box Step Overs 24/20″
15 HSPU
75 Double Unders
(14 Minute Cap)
*More Options:
Lighter DBs
Push Ups instead of HSPU
1x Single Unders
Metcon (Time)
Competition WOD
4 Rounds
20 DB Burpee Box Step Overs 24/20″ 50/35s
15 HSPU
100 Double Unders
*More Options:
Lighter DBs
Push Ups instead of HSPU
1x Single Unders
5/11/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warmup
:20 down dog
:20 hollow rock
:20 plank
200m run
50′ bear crawl
50′ Inchworm
50′ walking lunge
50′ banded side shuffle
Metcon (Time)
40 DB Thrusters 50/35
40/24 Calories on AAB
(6 Minute Cap)
*More Options:
Lighter DBs
Use Rower
Metcon (No Measure)
Snatch Practice (20:00)
5/10/19 Test Week Day 5
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm-up
2 Rounds
20 Good Mornings, half PVC half empty bar
15 Ring Rows
1k Bike
Shoulder Press (1×3)
Find 3RM Strict Press
Metcon (Time)
3 Rounds
8 Bar Muscle Ups
12 Shoulder to OH 135/95
16 Bar Facing Burpees
(12 Minute Cap)
*More Options:
Less Bar Muscle Ups
2x Chest to Bar instead of BMU
Lighter Shoulder to OH
Metcon (Calories)
Or
Max Calories on Rower
4:00 on
4:00 off
3:00 on
3:00 off
2:00 on
2:00 off
1:00 on
Score is total Calories
*More Options:
Use any machine for similar time and effort
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