Archives

Monthly Archive for: ‘May, 2015’

WOD: 5/19/15

Metabolic CrossFit – CrossFit

Metcon (Time)

Teams of 2 complete:

50-40-30-20-10 of:

Wall Balls (30/20)

Power Snatch (95/65)

One athlete works at a time.

WOD: 5/18/15

Metabolic CrossFit – CrossFit

Strength

2×10 Deadlifts

Metcon (Time)

5 rounds for time:

400 meter Run

10 Deadlifts (185/135)

20 Sit-ups

WOD: 5/16/15

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

20 Burpee Pull ups – bar should be about 6″ above max reach

20 Front Squats (155/105)

20 Box Jumps (24/20)

WOD: 5/15/15

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT:

10 Power Cleans (135/95)

10 Burpees

Strength

A. 5-4-3-2-1 Bench Press – You pick weight

B. 2×20 Dumbbell Strict Press – You pick weight

WOD: 5/14/15

Metabolic CrossFit – CrossFit

Strength

12 minutes to work 1 rep max power snatch

Metcon (Time)

21-15-9 reps of:

Thrusters (135/95)

Bar Muscle ups

WOD: 5/13/15

Metabolic CrossFit – CrossFit

Metcon (Time)

30 Burpee Box Jumps (24/20)

400m Run

15 Power Snatches (135/95)

800m Run

15 Power Snatches (135/95)

400m Run

30 Burpee Box Jumps (24/20)

Strength

6×4 Push Press

WOD: 5/12/15

Metabolic CrossFit – CrossFit

Strength

12 minutes to work 3 rep max Snatch

Metcon (Time)

3 RFT:

15 OHS (135/95)

30 Abmat Sit ups

45 KB Swings (53/35)

Strength

Additional Strength, Time Permitting:

5×7 Back Squats – Go every 2 minutes

WOD: 5/11/15

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Deadlift (275/185)

Box Jumps (30/24)

Skill Work

3 Rounds NOT for time:

20 Back Extensions

20 GHD Sit-ups

20 Hip Extensions

WOD: 5/9/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

Teams of 3 complete:

10 Rope Climbs

30 Thrusters (135/95)

50 Power Cleans (135/95)

*400m Run

Two athletes begin on the rope and barbell, while the third team member sets off for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.

WOD: 5/8/15

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.

Strength

7×5 Front Squats

Page 2 of 3«123»