8/20/19 Cycle 3
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
Amrap 5
10 HS Shoulder Taps
Row 200m
10 Jumping Squats
Metabolic Snatch Complex (10×1)
EMOM 10
1 @ 70@ of 1rm from Test Week
Metcon (Time)
L1
40 S-Arm DB Snatch 35/25
35/30 Calorie Row
20 Abmat Sit Ups
35/30 Calorie Row
40 S-Arm DB Snatch 35/25
*Switch OHS working arm anytime
Metcon (Time)
L2
40 S-Arm DB Snatch 50/35
35/30 Calorie Row
20 Abmat Sit Ups
35/30 Calorie Row
40 S-Arm DB Snatch 50/35
*Switch OHS working arm anytime
8/19/19 Cycle 3
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 4 Rounds Run 200m 10 Back Extensions 10 Goblet …
8/17/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 10 Pushup to down dog 10 inchworm 50′ Bear …
8/16/19 Cycle 3 Test Week
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup Bike 2:00 Jog 2:00 inside gym :20 Arm Circles, …
8/15/19 Cycle 3 Test Week
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2 Rounds: 15 Light Good Mornings; PVC, empty bar …
8/14/19 Cycle 3 Test Week
Metabolic CrossFit – CrossFit —- New Cycle —- Cycle 3 started this week with Test Week New Cycles are a …
8/13/19 Cycle 3 Test Week
Metabolic CrossFit – CrossFit —- New Cycle —- We start Cycle 3 this week with Test Week. A New Cycle …
8/12/19 Cycle 3 Test Week
Metabolic CrossFit – CrossFit —- New Cycle —- We start Cycle 3 today This is a great time to bring …
8/10/19
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 400m run 2:00 bike 50ft duck walk 50ft side …
8/9 Cycle 2 Retest Week
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Warmup 2x500m row rest 2:00 between 50′ Spiderman 50′ walking …
8/8 Cycle 2 Retest Week
Metabolic CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Weakness Warmup 1 Mile Run 10 Pushup to downdog 10 …
