Archives

Monthly Archive for: ‘December, 2016’

WOD: 12/8/16

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT:

800 meter Run

15 Handstand Push-ups

50 Double Unders

Strength

6×4 Back Squats, across

WOD: 12/7/16

Metabolic CrossFit – CrossFit

Strength

15 minutes to complete

5×3 Snatch

Metcon (AMRAP – Rounds and Reps)

With a running clock…

AMRAP 5:

21 Calorie Row

21 Deadlifts (95/65)

Rest 5:00

AMRAP 5:

15 Calorie Row

15 Front Squats (95/65)

Rest 5:00

AMRAP 5:

9 Calorie Row

9 Thrusters (95/65)

WOD: 12/6/16

Metabolic CrossFit – CrossFit

Strength

Warm-up to weight

5 Rounds for Reps:

Max Unbroken Power Cleans @ bodyweight

Max Unbroken Handstand Push-ups

Rest 2 minutes between rounds.

Metcon (No Measure)

Tabata Tuesday

8 intervals of :20 on/:10 off, then rotate

Double Unders

Kettlebell Swings

Sit-ups

Box Jump Overs

Push-ups

WOD: 12/5/16

Metabolic CrossFit – CrossFit

Strength

EMOMx12

Odd – 2 Power Snatches

Even – 4 Power Cleans

*Same weight for both movements. Focusing on tightening up our technique and barbell cycling efficiency.

Metcon (Time)

5 RFT

10 Chest to Bar Pull-ups

10 Power Cleans (135/95)

10 Front Squats

10 Jerks

12/3/2016

Metabolic CrossFit – CrossFit

Reminder: The Saint Jude Marathon is today. Remember to allow yourself adequate travel time!
Dylan and Ralph are competing in the Holiday Hustle today hosted by CrossFit Jackson! Wish them luck!

Crush Cancer (AMRAP – Reps)

3 Rounds with one minute at each station:

Power Clean (95/65)

Kettle Bell Swings (53/35)

Burpees

Shoulder to Overhead (95/65)

Double Unders

Rest

WOD: 12/2/16

Metabolic CrossFit – CrossFit

Strength

20 minutes to complete:

3×6 Front Squat

Between sets, accumulate at least 2 minutes of mobility work. I suggest lacrosse ball to the scapula region and thoracic opener over the foam roller. If another region on you is tight and/or limiting your progress, talk to a coach about what you need to work on.

Metcon (Time)

5 RFT*:

15 Unbroken Dumbbell Push Press (50/35)

12 Unbroken Dumbbell Reverse Lunges (6/side)

9 Unbroken Dumbbell Deadlifts – all 4 heads of db must touch the ground on every rep.

*Each round must (should) be completed as 36 unbroken reps, rest as little as possible between rounds.

WOD: 12/1/16

Metabolic CrossFit – CrossFit

Strength

10 minutes to find 1 rep max Weighted Pull-Up or work on Pull-ups

Metcon (AMRAP – Rounds and Reps)

With a 15 minute running clock:

AMRAP 5

15 Calorie Row/Bike or 200m Run

10 Toes to Bar

AMRAP 5

15 Calorie Row/Bike or 200m Run

10 Kettlebell Swings (72/53)

AMRAP 5

15 Calorie Row/Bike or 200m Run

10 Thrusters (65/45)

*We will sub a 200 meter run for all AMRAPs as needed based on bike and rower availability. Do no do the same calorie movement for all 3 events.

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