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Monthly Archive for: ‘April, 2017’

WOD: 4/6/17

Metabolic CrossFit – CrossFit

Strength

EMOM x 8

Odd: 3 Snatches

Even: 5 Clean & Jerks

*1 barbell, same weight for both movements

Metcon (Time)

10-8-6-4-2 Power Snatches (135/95)

100-80-60-40-20 Double Unders

WOD: 4/5/17

Metabolic CrossFit – CrossFit

Strength

3×3 Back Squats @ 65%

Metcon (Time)

4 RFT:

15 Overhead Squats (115/85)

12 Chest to Bar Pull-ups

Directly into:

4 RFT:

15 Calorie Row

12 Ring Dips or Push-ups

WOD: 4/4/17

Metabolic CrossFit – CrossFit

Metcon (Time)

4 RFT

Run 400 meters

10 Goblet Squats

10 Push-ups

Skill Work

Toes to Bar or Skill of Choice if you can cycle T2B

WOD: 4/3/17

Metabolic CrossFit – CrossFit

Strength

3×3 Front Squats @ 65%

Metcon (16 Rounds for reps)

EMOMx16

Minute 1 – 7 Deadlifts + 7 Box Jumps

Minute 2 – 15/12 Calorie Row

Minute 3 – 7 Wall Balls + 7 C2B Pull-ups

Minute 4 – 15/12 Calorie Row

WOD: 4/1/17

Metabolic CrossFit – CrossFit

Metcon (Time)

3 RFT

21 Calorie Row

15 Hang Power Cleans (115/80)

12 Bar Facing Burpees

9 Handstand Push-ups

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