Archives

Monthly Archive for: ‘March, 2019’

3/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up – For Completion

4:00 bike, conversational pace

5 pushup to downdog

50′ Walking Lunge

200m Run

5 shoulder taps; knees on box

50′ Walking Lunge

200m Run

5 wall walks

50′ Walking Lunge

200m Run

Metcon (Time)

5 Rounds

Run 400m

15 DB Push Press 50/35

Metcon (No Measure)

Post WOD Flush

Cool Down

20 minutes on Bike or Rower at conversational pace.

3/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm-up

3 Steady Rounds

12 Hang Power Snatch

12 Strict Press

12 Strict Pull Ups

*PVC, Empty bar, 75/55

**Work methodically each round really focusing on technique in each and a solid hollow position in the strict pull-ups.

Power Snatch (10×1)

EMOM for 10 Minutes

1 rep @ 80%+

*enter weights in notes

Metcon (Time)

4 Rounds

3 Rope Climbs

20 Push Press 75/55

Run 400m

Metcon (No Measure)

Accessory

ROMWOD! ROMWOD! ROMWOD!

3/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2k row

20 Sumo DLHP 75/55lbs

10 Horizontal Ring Rows

Front Squat (4×4)

(Start around 80%)

Rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:00 x 5

Rest 2:00 between rounds

8 DB Box Step Overs 50/35

10 Pistols

12 HSPU (2018 Open Standard)

3/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

AMRAP 3

Run 400m

Max S-Arm DB Clean and Jerk in remaining time 50/35

Clean and Jerk (5×3)

Strength

@ 80%

*squat clean

Drop and Reset

Rest as needed

Metcon (Time)

for Time

10-8-6-4-6-8-10

Bar Muscle Ups

Calories on rower

DBL DB Snatch 50/35

3/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds

21 Light KB Swings

15 Goblet Lunge Steps

9 Strict Pull Ups

Push Jerk (4×3)

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Hang Power Cleans 135/95

10 Chest to Bar Pull Ups

15 Box Jump Overs 24/20

3/1/2019

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Primer

AMRAP 3

5 Power Cleans 135/95

5 Front Squats

12/9 Calorie Row

Then build to a 70% Squat Clean

After the Primer, rest as long as it takes to get your heart rate back down to a very comfortable place. Just don’t let yourself get cold or tight.

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 115# / 65#

*Round 2 – 13 @ 135# / 85#

*Round 3 – 11 @ 155# / 105#

*Round 4 – 9 @ 185# / 125#

*Round 5 – 7 @ 205# / 145#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 65# / 45#

*Round 2 – 13 @ 85# / 65#

*Round 3 – 11 @ 105# / 75#

*Round 4 – 9 @ 125# / 85#

*Round 5 – 7 @ 145# / 105#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

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