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Monthly Archive for: ‘September, 2016’

WOD: 9/7/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Front Squats

4 reps @ 65%

3 reps @ 75%

2 reps @ 80%

3 reps @ 85%

2 reps @ 90%

1 rep @ 95%

2 reps @ as heavy as possible

Metcon (Time)

3 RFT

30 Wall Balls

20 Power Cleans (135/95)

10 Box Jump Overs

WOD: 9/6/16

Metabolic CrossFit – CrossFit

Metcon (Time)

21-15-9

Deadlift (225/155)

*400 meter run after each set

Skill Work

Extra Work

3 rounds:

30 Calorie Row or Bike

30 GHD Sit-ups (sub regular sit-ups)

30 Hip Extensions (sub super mans or good mornings, but not all good mornings)

Filthy Fifty

Metabolic CrossFit – CrossFit

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

WOD: 9/3/16

Metabolic CrossFit – CrossFit

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

WOD: 9/2/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

10×1 Snatch (Complete as EMOM)

and

5×3 Back Squats, across

Metcon (Time)

3 RFT

30 Burpees

30 Pull-Ups

30 Thrusters (75/55)

Max Reps

Metabolic CrossFit – CrossFit

3 Position Clean (High Hang + Hang + Floor)

5 Sets X 1

Metcon (AMRAP – Reps)

AMRAP 4

10 Thrusters (95/65)

10 Push Ups

Rest 2 Min

AMRAP 4

10 Snatches (95/65)

10 OHS

Rest 2 Mins

AMRAP 4

200M Run

20 Abmat Situps

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