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Monthly Archive for: ‘April, 2019’

4/6/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

400m run

50′ bear crawl

10 Dislocates

10 air squats

50′ bear crawl

10 goblet squats

10 Dislocates

400m run

Metcon (Time)

7 rounds

:45 bike sprint

21 dball squats 90/50

*Bear hug the dball

Metcon (Weight)

Romanian Deadlift

4×8

HEAVY

4/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

2x AMRAP 3; PVC, Empty bar

7 Hang Power Cleans

7 OHS

7 Cal row

Metcon (Weight)

6 Sets

5 Touch and Go Power Cleans

into

6 Front Rack Walking Lunges

*Increase weight every 2 sets

Metcon (Time)

Partner WOD

20 Rounds

:30 bike sprint

15 Wallballs 20/14

5 Ring Dips

*Alternate full rounds with a partner

4/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3 Rounds; PVC, Empty bar, 75/55

15 Good Mornings

25 Walking Lunge Steps

Deadlift (3×12)

Deadlift

@50-55% of 1RM

For Speed

Metcon (Time)

Partner WOD

300 Double Unders

150 Pull Ups

100 Hang Clean and Jerks 115/75

150 Push Ups

300 Double Unders

*Alternate sets with a partner. Double Unders must be completed in sets of 50

4/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

20 Goblet Squats

50′ Bear walk

Row 250m

Metcon (Weight)

Pause Front Squat

Build to a Heavy Triple

Then,

3×3 @ 80% of your triple

*weights in notes

Metcon (Time)

EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps 24/20″ in remaining time

Continue until 200 total Burpee Box Jumps are completed

Alternate minutes with a partner

4/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Primer

AMRAP 4 Minutes

Run 200m

Max Rep Wallballs

Push Press (5×3)

*deload 40-60%

Metcon (Time)

Partner WOD

40 Clean and Jerks 135/95

then,

40-30-20

Deadlifts 275/185

Handstand Push Ups

then,

40 Snatches 135/95

*Share the work with a partner, switch working athletes anytime.

4/1/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2 Rounds

10 Empty Bar OHS w/ :02 Pause in bottom

10 Box Jump Overs 20/16

15 Push Ups

Metcon (Weight)

EMOM 15

1 Snatch Pull + Snatch

Start at 70% and build

*snatch pull should be a high pull. Make sure you achieve triple extension. The Snatch should be a full squat snatch

Metcon (Time)

5 Rounds

Row 1000/850m

15 Bar Muscle Ups

Share the work with a partner, switch working athletes anytime.

Metcon (Time)

Accessory (necessary)

Accumulate 3 Minutes in an L-Sit

You can mix variations (Parallettes, Hanging, Rings, etc)

Score is total time it takes to accumulate the 3min

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