Archives

Monthly Archive for: ‘July, 2016’

WOD: 7/7/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:

3 Hang Power Snatches (135/95)

6 Overhead Squats (135/95)

9 Burpees Over the Barbell

12 Pull Ups

Metcon (Time)

For time:

Row 50 Calories

50 Kettlebell Swings (72/53)

Run 800 Meters

WOD: 7/6/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete Back Squats

6 @ 65%

4 @ 75%

2 @ 85%

2 @ 90%

1 @ 95%

Max Unbroken* Reps @ 90%

*athletes are allowed only one full breathing cycle at the top of the lift –

exhale, inhale, brace and descend – once more rest is taken at the top, the set is over.

Metcon (Time)

Kettlebell Burpee Beast

20 Kettlebell Swings/2 Burpees

18/4

16/6

14/8

12/10

10/12

8/14

6/16

4/18

2/20

WOD: 7/5/16

Metabolic CrossFit – CrossFit

Strength

5×3 Overhead Squats

Jeremy (Time)

21-15-9

Overhead Squats, 95# / 65#

Burpees

WOD: 7/4/16

Metabolic CrossFit – CrossFit

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here

WOD: 7/2/16

Metabolic CrossFit – CrossFit

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

WOD: 7/1/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats:

Set 1 – 3 @ 65%

Set 2 – 3 @ 75%

Set 3 – 2 @ 85%

Set 4 – 2 @ 90%

Set 5 – 1 @ 95%

Set 6 – 2 @ 90%

Set 7 – 4 @ 85%

Set 8 – 6 @ 80%

Metcon (AMRAP – Rounds and Reps)

In teams of 2, alternate full rounds to complete AMRAP 12 of:

1 Power Clean (155/105)

2 Front Squats (155/105)

4 Front Rack Reverse Lunges (155/105)

8 Chest to Bar Pull-Ups

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