WOD

5/7/19 ReTest Week Day 2

Metabolic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2 Rounds

5 Strict Pull Ups

10/7 Calorie Bike

Technique Session

2 rounds; PVC, Empty bar

10 Snatch Balance

Hang Snatch (1×2)

In 10:00

Find 2RM High Hang Snatch

*Drive into the floor so there is less of a heaving motion and more vertical drive. Keep straight-ish arms until almost if not full extension.

Metcon (Time)

7 Rounds

Run 100m

7 Overhead Squats 115/75

(10 Minute Cap)

*More Options:

Lighter OHS

Front Squats instead of OHS

Metcon (Time)

Competition WOD

8 Rounds

Run 100m

8 Overhead Squats 135/95

Metcon (Time)

6pm Grunt Work

5k Bike

6/17/19 Retest Week

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3 Rounds 100′ Banded side shuffles 10 Empty …

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6/15/19

Metabolic CrossFit – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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6/14/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 100′ Inchworm 10 Air Squats 1 lap waiter …

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6/13/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up Run 400m 10 box step ups 10 tuck jumps …

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6/12/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 1:00 bike 100′ high knees 100′ butt kickers 1:00 …

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6/11/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 2 Rounds 300m run 50′ inchworms 10 overhead …

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6/10/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 4 rounds :30 Banded side shuffles 10 hand …

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6/8/19

Metabolic CrossFit – CrossFit View Public Whiteboard Adrian (Time) 7 Rounds For Time of: 3 Forward Rolls 5 Wall Climbs …

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6/7/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up AMRAP 4 10 Box Step Ups :20 Good …

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6/6/19

Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 200m run 10 Cossack Squats 10 PVC High Pulls …

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