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Monthly Archive for: ‘November, 2014’

WOD 11-5-14

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

HSPU

C2B

400m run after every round

Back Squat

Skill Work

Supplemental Work – Time Permitting

7 x 2 High Hang Squat Snatch – From pockets

WOD 11-4-14

Metabolic CrossFit – CrossFit

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Note: Sub 4 strict pull-ups and 4 ring dips per round if unable to do muscle ups.

Metcon (AMRAP – Reps)

Tabata: Box Jumps, Sit-ups, Row for Calories, Push-ups

:20 work & :10 rest for 8 cycles at each movement before going to the next movement

WOD 11-3-14

Metabolic CrossFit – CrossFit

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

Skill Work

Skill/Strength

Spend some time working cleans in heavy single reps, any style

Supplemental Strength Work, time permitting

Front Squat, 3×5, across

“Heartbreak Kid”

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

10 Front Squats (185/135)

20 Chest to Bar Pull-ups

50 Double Unders

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