Archives for December 2017

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

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

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

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

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