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Category Archive for: ‘Uncategorized’

6/28/17

Metabolic CrossFit – CrossFit

Strength

Deadlift (25 minutes to establish 1 rep max deadlift)

Metcon (14 Rounds for reps)

EMOMx14

Odd: 15 Wall Balls (20/14)

Even: 6 Bar Muscle-ups

6/27/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Power Cleans (135/95)

10 Front Squats (135/95)

10 Jerks (135/95)

50 Double Unders

Skill Work

In time remaining, work on

6×4 Hang Snatch @ 60-75%

**Please note that we will be testing our deadlift max tomorrow. Modify weight and intensity level today as needed to recover and be prepared to pick up all the weight tomorrow. Hoping for 90% PR rate…don’t miss!

6/26/17

Metabolic CrossFit – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

6/24/17

Metabolic CrossFit – CrossFit

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

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.

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