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Monthly Archive for: ‘July, 2016’

WOD: 7/19/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 5×6 Deadlifts

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

WOD: 7/18/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

10×1 High Hang Snatch + Hang Snatch

Metcon (12 Rounds for reps)

EMOM x 12

Odd – 3 Power Snatches

Even – 40 Double Unders

WOD: 7/16/16

Metabolic CrossFit – CrossFit

Metcon (Time)

5 RFT

Run 600 meters

12 Chest to Bar Pull-ups

12 Handstand Push-ups

WOD: 7/15/16

Metabolic CrossFit – CrossFit

Strength

5×3 Bench Press

Metcon (Time)

3 RFT

21 Box Jumps (24/20)

12 Thrusters (95/65)

3 Muscle-ups (or 6 C2B+6 Dips)

WOD: 7/14/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete 10 sets of:

Clean & Jerk x 1.1

Metcon (14 Rounds for reps)

EMOMx14

Odd: 5 Cleans, any style

Even: 10 Toes to Bar

WOD: 7/13/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to find 1 rep max Back Squat

Suggested loading:

Set 1 – 5 reps @ 55%

Set 2 – 5 reps @ 65%

Set 3 – 3 reps @ 75%

Set 4 – 2 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Set 8 – 1 rep @ 101+%

Metcon (5 Rounds for reps)

5 rounds, go every 4 minutes:

25 Wall Ball Shots

50 Double Unders

WOD: 7/12/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Teams of two, AMRAP 30 of:

400 Meter Run

30 Kettlebell Swings (72/53)

20 Box Jump-Overs (24/20)

Team members will alternate movements with only one member working at any one time. Partner 1 will run, partner 2 will swing, partner 1 will jump, partner 2 will run…

WOD: 7/11/16

Metabolic CrossFit – CrossFit

Metcon (16 Rounds for reps)

EMOMx16

Minute 1: (15/12) Cal Row

Minute 2: 15 Wallballs

Minute 3: 15 Sit-Ups

Minute 4: 15 DB Push Press

Skill Work

Post-WOD

Work on your mobility and a skill (or lack of ☺)

WOD: 7/9/16

Metabolic CrossFit – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

WOD: 7/8/16

Metabolic CrossFit – CrossFit

Strength

EMOMx10

2 Cleans, any style, climb as able

Metcon (Time)

5 RFT:

10 Burpees

35 Double unders

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