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Category Archive for: ‘Uncategorized’

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)

10/10/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Thursday!!!

Warm-up (No Measure)

Warm Up: (15mins)

200m Run

5 Touch and Go C&J

1 Rope Climb

5 Touch and Go C&J (increase weight from last)

5 Burpees

2 Touch and Go C&J (at WOD weight)

200M Run

Metcon (Time)

“Glenn” (Time Cap 40mins)

30 CJ (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

10/9/17

Metabolic CrossFit – CrossFit

Bring a Friend Day this Thursday!!!

Bring running shoes, and leg protection for rope climbs tomorrow.

Warm-up (No Measure)

Warm Up: (10mins)

3 Rds:

200m Run

4 Toes to Bar

5 Front Squats (Empty Bar)

Front Squat

Strength: (20mins)

Front Squats:

E2MOM16

8-6-4-2-2-2-10-10 Rep

(Suggested weights: 55%, 65, 70, 75, 80, 85, 65, 65)

Score heaviest set of 2 reps.

Metcon (7 Rounds for reps)

“Cement Mixer”

Every 3:00 for 7 Rounds:

400 Meter Run

12 Toes to Bar

(The run will be worth 1 rep every 50 meters completed)

10/7/17

Metabolic CrossFit – CrossFit

Bring a Friend Day!!

Warm-up (No Measure)

Warm Up: (15mins)

Each Partner runs 3 200m runs (relay style) as other partners are doing

3rds:

10 Push Ups

5 Pull Ups

10 Air Squats

Metcon (Time)

Bring A Friend Day!

Teams of 3, for time:

100 – 75 – 50

Bike Cals

Row Cals

Bench Press (135/95#)

Break up workout however you desire.

Metcon (Time)

Bring A Friend Day!

Teams of 3, for time:

100 – 75 – 50

Bike Cals

Row Cals

Bench Press (135/95#)

Break up workout however you desire.

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