Archives

Monthly Archive for: ‘April, 2016’

WOD: 4/18/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to build to heavy 3 rep Deadlift

*This is not necessarily a 3 rep max test day.

Metcon (Time)

In teams of two, alternate rounds and complete 7 rounds each of:

5 Deadlifts*

5 Chest to Bar Pull-Ups

*65-70% of 3 rep from Strength session

WOD: 4/16/16

Metabolic CrossFit – CrossFit

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

WOD: 4/15/16

Metabolic CrossFit – CrossFit

Strength

Strength

20 minutes to complete 4 sets of:

5 Push Press

5 Weighted Pull-Ups

Metcon (Time)

For time:

10 Wall Balls (20/14 lbs)

1 Ring Dip

9 Wall Balls

2 Ring Dips

8 Wall Balls

3 Ring Dips…

until final round is

1 Wall Ball Shot

10 Ring Dips

WOD: 4/14/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete

8 sets of 3 Position Snatch (High Hang, Hang, Full)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes:

8 Deadlifts (225/155)

8 Burpee Box Jump Overs (24/20)

WOD: 4/13/16

Metabolic CrossFit – CrossFit

Strength

25 minutes to complete 5 sets of:

5 Dumbbell Shoulder Press

100 meter Farmer’s Carry

Metcon (AMRAP – Reps)

4 Strict Pull-Ups

8 Push Presses (95/65)

Rest 4 minutes and then . . .

AMRAP 4

15 Kettlebell Swings (72/53)

15 Push-Ups

WOD: 4/12/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 4

5 Hang Squat Snatch (135/95)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

AMRAP 4

10 Power Cleans (135/95)

20 Pull Ups

Rest 2 minutes, and then…

AMRAP 4

15 Box Jump-Overs

30 Wall Balls

WOD: 4/11/16

Metabolic CrossFit – CrossFit

Strength

Take 10 minutes to build to a heavy Front Squat and then…

15 minutes to complete:

5×3 Front Squat with 3 second descent, explode up

Metcon (15 Rounds for reps)

EMOMx15

Minute 1 – 10 Ring Dips

Minute 2 – 10 Toes to Bar

Minute 3 – 15 Kettlebell Swings

WOD: 4/9/16

Metabolic CrossFit – CrossFit

Metcon (Time)

In teams of two, with only one teammate working at a time, complete the following:

1200 Meter Run or Row

100 KB Swings

200 Squats

100 Burpees

1200 Meter Run or Row

WOD: 4/8/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to work on your Jerk. If the honest answer to “Is it good enough?” is “Yes.” then increase weight. If not, don’t.

Metcon (Time)

In teams of two, with partners alternating movements, complete 7 rounds each of:

3 Power Cleans (135/95)

6 Shoulder to Overhead (135/95)

9 Push-Ups

*20 minute time cap

WOD: 4/7/16

Metabolic CrossFit – CrossFit

Strength

Back Squats,

20 minutes to complete:

Set 1 – 3 reps @ 75-80%

Set 2 – 2 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 rep @ 90-95%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Toes to Bar

10 Kettlebell Swings (53/35)

10 Wall Balls

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