12/30
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500m run/row
group warm up
set up for wod
Metcon (Time)
10 Squat Cleans 95/65
Shoulder to OH 95/65
TTB
Med Ball Push ups
run 2 laps
9…
8…
7…
6..5..4..3..2..1
12/29
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500m row
50 double unders
15 wall balls 20/15
15 ring rows
15 sit ups
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
10 calorie row
20 wall balls 20/15
40 double unders
20 sit ups
10 pullups
30 second rest
12/28
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
25 DU
50 ft Farmers carry
10 KB DL
50 ft farmers carry
5 burpees
EMOM 12
DL, Power Clean, Thruster, Snatch
Starting with 95/75 add no more than 5 lbs per minute
Metcon (Time)
Please make it stop
5 burpees then
25 DL 185/155
25 Power cleans 135/105
25 Thrusters 95/65
25 snatches 75/45
Every minute on the minute do 5 burpees, no reps count until burpees are finished. 20 min time cap. load bar for easy transitions
12/27
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
200m run
12 ring rows
12 kb swings light
Find 1 RM weighted pull up
using a belt add in 5 or 10 lb increments
Helen (Time)
400m run
21 KB swings 54lbs
12 pull ups
15.1
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
200m row
10 clean and jerks w/ bar
10 sit ups
10 kb swings light
1RM Clean and Jerk
20 minutes to find a 1RM C+J
Metcon (Time)
15.1
9 Min AMRAP
15 TTB
10 DL 115/75
5 Snatches 115/75
12 days of christmas
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
400m run/row
50 double unders
set up for WOD
warm up each movement
12 days of Christmas (Time)
1 Rope Climb
2 HSPU
3 24″ BJ
4 Pull-ups
5 Burpees
6 TTB
7 Wall balls 20/14
8 KB swings 53/35
9 OH lunges per leg 45l/35 plate
10 Front Squats 95/65
11 Hang Power Cleans 95/65
12 Power Snatches 95/65
Perform just like the song:
1
2-1
3-2-1
4-3-2-1…..
12/22
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds
200 m run
10 air squats
10 mountain climbers
10 sit ups
10 alternating single arm DB snatch
Metcon (No Measure)
10 min tabata
4 rounds of each
-plank on elbows/forearms
-T Hold
-side plank
-straight arm closed grip plank
-bicycle kicks
Metcon (AMRAP – Reps)
EMOM 25
Min 1 BJ 30/24
Min 2 single arm DB snatches 35/20
Min 3 Bent over row 65/45
Min 4 Bar facing Burpees
Min 5 rest
repeat 5 times
12/21
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
500m row then 2 rds of
10 shoulder pass throughs
10 push ups
5 wall walks/ handstand hold
10 strict press w/ bar
10 ring rows
push press from rack
EMOM 12
3 reps
add weight every 2 minutes
work up to heavy triple
Metcon (Time)
4 RFT
1000m row or 800m run
15 ring dips
15 HSPU
15 pull ups
15 Flying Push ups
15 KB sumo DL high pull 54/35
30 min time cap
12/20
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
400m run or row
20 step ups 20″/18″
20 kb deadlifts light
20 hang power cleans 45/35
400m run or row
warm up to metcon weights
Metcon (Time)
5 rounds:
25 step ups 45/35 bar 20″/18″
15 DL 155/95
25 step ups 45/35 bar
10 Hang power cleans 155/95
200m run
30 min time cap, scale box accordingly
12/19
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
3 rounds or 10 min
run 3 laps
10 pvc shoulder pass throughs
10 kb swings light
10 K2E
10 walking lunges
20 double unders
1RM Snatch
20 min to work up to a 1RM Snatch
Metcon (AMRAP – Rounds and Reps)
23 min AMRAP
-50 ft of power snatch+ 2 OH walking lunges 95/65
-20 TTB
-50 DU
-30 second rest
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