Archives

Monthly Archive for: ‘November, 2016’

WOD: 11/17/16

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 8

3 Power Snatches (115/80)

3 Toes to Bar

6 Power Snatches

6 Toes to Bar

9 Power Snatches

9 Toes to Bar

… continue up by 3 reps each round

Strength

3×10 Back Squats

WOD: 11/16/16

Metabolic CrossFit, Metabolic CrossFit – CrossFit

Metcon (Time)

2 RFT

20 Thrusters (95/65)

20 Pull-ups

20 Wall Balls

20 Calories (Row or Bike or Run 200 meters)

Strength

3×10 Bench Press

WOD: 11/15/16

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

60 Double Unders

30 Calories (Bike or Row or Run 400 meters)

15 Deadlifts (225/155)

Skill Work

Tabata Tuesday, 4 rounds each movement:

Medicine ball sit-ups

Hollow Holds

Supermen

Plank holds

Mountain climbers

WOD: 11/14/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×8 Back Squats

Metcon (Time)

30 Power Cleans (135/95)

30 Burpees over Barbell

30 Calories (Bike or Rower)

WOD: 11/12/16

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

40 Squats

30 Hand Release Push-Ups

20 Burpees

Run 400 meters

WOD: 11/11/16

Metabolic CrossFit – CrossFit

Metcon (Time)

30 Toes to Bar

30 Calories (400m Run)

15 Snatches (115/80)

60 Calories (800m Run)

15 Snatches

30 Calories (400m Run)

30 Toes to Bar

WOD: 11/10/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

3×8 Back Squats

Metcon (3 Rounds for reps)

Against a 4-minute running clock:

400 meter Run

20 Box Jump Overs

Double Unders x Max Reps

Rest 3 minutes and complete three sets.

WOD: 11/9/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete Deadlifts:

Set 1 – 5 reps @ 75-80%

Set 2 – 3 reps @ 80-85%

Set 3 – 1 rep @ 85-90%

Set 4 – 5 reps @ 80-85%

Set 5 – 3 reps @ 85-90%

Set 6 – 1 rep @ 90+%

Metcon (Time)

4 RFT

500 meter Row

400 meter Run

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

WOD: 11/8/16

Metabolic CrossFit – CrossFit

Strength

15 minutes of power clean practice to prepare for today’s WOD.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

WOD: 11/7/16

Metabolic CrossFit – CrossFit

Strength

15 minutes of snatch practice in preparation for today’s metcon

Metcon (Time)

For time:

Run 400 Meters

10 Snatches (135/95)

20 Burpees Over the Barbell

Run 800 Meters

20 Burpees Over the Barbell

10 Snatches (135/95)

Run 400 Meter

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