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Monthly Archive for: ‘November, 2014’

17 November 2014

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

15 Toes to Bar

15 Push Press (135/95)

15 Box Jumps (24/20)

15 Overhead Squats (135/95)

Weightlifting

5 sets of 2 Squat Cleans+2 Jerks

Supplemental Strength: 10 rep max back squat

These reps are to be done unbroken, without putting the bar down.

WOD 11-15-14

Metabolic CrossFit – CrossFit

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

WOD 11-14-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

5 rounds for total reps of:

45 sec max sit-ups

-rest 15 sec

45 sec max box jumps

-rest 15 sec

45 sec 25′ line touches

-rest 15 sec

Skill Work

10×10 slow OHS (45/35) – work positioning and technique

WOD 11-13-14

Metabolic CrossFit – CrossFit

Metcon (Time)

For time:

100 Double unders

10 Muscle ups

20 Squat Clean Thrusters (155/105)

10 Muscle ups

100 Double unders

Notes: Each rep of squat clean thrusters starts on the floor. Execute a squat clean and as you drive up, drive the bar overhead into a thruster. If you can not do muscle ups, sub 10 chest to bar pull-ups for the first 10 and 10 ring dips for the second 10 or consult your coach about your sub based on your individual needs and goals.

Strength

5×3 Back Squat, across (5 sets of 3 reps, same weight for all 15 reps)

Supplemental Strength – Time Permitting

3×1 Snatch, across (heavy but not max)

WOD 11-12-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

Tabata – 8 Rounds of :20 work, :10 rest at each station:

Row, for Cals

Box Jump (24/20)

DB Push Press (45/30)

Dead lift (225/155)

complete all 8 rounds of rowing before moving to box jumps, and so on… Score this time will be total reps for each station. Report scores as follows: Row: 51, BJ: 77, PP: 64, DL: 48

Skill Work

4 RFT:

100′ sled sprint, bodyweight

8 Burpees

WOD 11-11-14

Metabolic CrossFit – CrossFit

Willy (Time)

Three rounds for time of:

Run 800 meters

5 Front Squats, 225#

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood

WOD 11-10-14

Metabolic CrossFit – CrossFit

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

Skill Work

7 sets of: 3 High Hang Snatch High Pulls + 1 Squat Snatch

WOD 11-8-14

Metabolic CrossFit – CrossFit

“Schlitz” (Time)

4RFT:

400m Run

4 Muscle ups

40 Double unders

Note: Sub 4 strict pull-ups and 4 ring dips per round if unable to do muscle ups.

Skill Work

2 mins max double unders

1 min rest

2 mins max double unders

WOD 11-7-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:

3-6-9-12….

Power Snatches (115/80)

Burpees

Snatch

WOD 11-6-14

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

ARMAP 7:

Wall Balls

EMOM complete 5 deadlifts (225/155)

Start with the wall balls. Score is number of wall balls complete in 7 minutes.

Skill Work

3 x 30 unbroken Box Jumps (24/20)

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