Archives

Monthly Archive for: ‘December, 2017’

12/18

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

10 min AMRAP

400m row or run

10 wallballs

10 goblet squats light

10 OH squats bar only

backsquat

working up to a heavy triple

3 seconds down, 1 second up

record highest weight

Metcon (Time)

250m row

75 wall balls 20/15

500m row

50 push ups

750m row

25 Shoulder to overhead 115/85

500m row

20 burpees

250m row

12/16

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

run 3 laps

10 thrusters with bar

10 kb deadlifts light

20 double unders

Metcon (Time)

25 Thrusters 115/75

100 DU

50 Dead Lifts 115/75

800m run or 1000m row

50 Dead Lifts 115/75

100 DU

25 Thrusters 115/75

12/15

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

2 rounds or 12 minutes

400m row

run 3 laps

20 ring rows

30 sec hand stand hold

TTB MU progression combo

knee raise into a pull up, into a K2E into a C2B pull up into a TTB straight to a bar MU.

if you make it to MU go backwards through the movements. The purpose is to practice body control and explosiveness out of a kip.

Cindy (AMRAP – Rounds and Reps)

20 min AMRAP

5 pull ups

10 push ups

15 squats

12/14

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

3 rounds

200 m run

10 wall balls

10 push ups

10 box jumps

EMOM 10

EVEN 20 second straight armed ring hold

ODD 20 seconds of TTB

Metcon (Time)

50 ft ladder run to start each round

10-9-8-7-6-5-4-3-2-1

WB,

KB 54/35,

BJ 24/20

DU

30 min time cap

12/13

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

12 min AMRAP

20 calorie row

10 squat clean and jerk 45/35

KAITLYN (Time)

7 DL,7 PC. 7 Jerks 75/45

21 calorie row

6 DL.6PC, 6Jerks 95/65

18 calorie row

5,5,5 115/85

15 calorie row

4,4,4 135/105

12 calorie row

3.3.3 155/125

9 calorie row

2,2,2 175/145

6 calorie row

1.1.1 195/165

have a stack of tens near by!

12/12

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500m row

15 shoulder to overhead 45/35

10 lunges

10 reverse lunges

15 shoulder to overhead 45/35

banded stretching focus on hips

weighted lunges

5 sets of 8 focus on form

in between sets work up to a heavy 5 rep dumbell press

Metcon (AMRAP – Rounds)

20 min AMRAP

100ft farmers carry 72/54

50ft burpee broad jump

50ft OH dumbell lunges 50/35

50ft duck walk

30 second rest

12/11

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

10 min AMRAP

200m run

20 sit ups

30 double unders

Power Cleans

EMOM 12

3 power cleans

add weights as needed

record highest weight

Metcon (Time)

10 power cleans 155/115

50 sit ups

50 double unders

8 power cleans 155/115

40 sit ups

40 double unders

6 power cleans

30 sit ups

30 double unders

4 power cleans

20 sit ups

20 DU

2 power cleans

10 sit ups

10 DU

12/9

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Group Warm up

Sleds will be involved

willy (Time)

3 RFT

800m run/row

5 front squats @225/155

200m run/row

11 CTB pull ups

400 m run/row

12 kbs 72/54

45 min time cap

12/8

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

12 min or 3 rounds

1 min bike or row moderate

pace

10 kb swings light

10 single arm kb overhead

squats alternating arms

10 sit ups

deadlift

In 20 minutes Work up to a heavy set of 5 focus on touch and go with proper form. record highest set of 5. practice turkish get ups in between sets

Metcon (AMRAP – Reps)

For the love of all that is holy why?
18 min AMRAP

1 DL 225/155

1 Turkish get up 53/35

2 DL

2 turkish get ups

3……

12/7

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

500 meter row

then

without setting down the bar

10 power cleans with bar

10 snatches with bar

10 squat cleans with bar

10 squat snatches with bar

Bench press

warm up to 70%

5 sets of 5 increase weight by 5 lbs per set

in between sets complete 5 30 second plank holds

A Terrible Idea (Time)

1000 meter row

40 squat snatches 45/35

40 squat cleans 45/35

1000 meter row

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