Archives

Monthly Archive for: ‘July, 2017’

7/7/17

Metabolic CrossFit – CrossFit

Back Squat

25 minutes to find 1RM back squat

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

7/6/17

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Today is really a day of movement just to prepare for tomorrow’s Back Squat test.

AMRAP 15

200m Run

3 Rope Climbs

40 Double Unders

50′ Handstand Walk
Sub 5 wall walks or 45 second HS holds for HS walks if you do not have HS walks

Extra!

Work on hip mobility in preparation for back squat test tomorrow.

07/05/17

Metabolic CrossFit – CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Extra!

EMOMx14

Odd: 15 Wall Balls (20/14)

Even: 15/12 Calorie Row – Technical Focus

07/04/2017

Metabolic CrossFit – CrossFit

7/4/1776 (Time)

7 Rounds of:

4 Power Cleans (Heavy)

17 Push-ups

Then immediately after the 7 rounds do,

76 Wall Balls

241 Single Unders (guess what the 241 is for)

7/3/17

Metabolic CrossFit – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra!

EMOMx16

Odd: 2 Muscle-ups + 4 Handstand Push-ups

Even: 10 Kettlebell Swings

7/1/17

Metabolic CrossFit – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

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