7/31/19 Cycle 2

7/31/19 Cycle 2

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)


:20 lunge stretch;

*long lunge, knee off the ground, try to get your same side (bent knee side) elbow to the ground

:20 squat hold;

*hold a plate at a 45 degree angle above head and hold squat

:20 T-spine stretch

200m run

5:00 empty bar back squat warmup

5:00 empty bar clean complex warmup

*Clean complex warmup:

– Power Position (high hang) drive and shrug

– 2nd pull (hang position) and high pull

– Pwr Clean (from mid shin) w/ :02 pause in the catch

Back Squat (5×3)


Work up to a heavy 1 rep (not a PR), then 5×3 at 90% of that


Work up to a heavy single over 90%


5×3 @ 90%

Metcon (2 Rounds for weight)

Squat Clean

Warm Up

4×2 @ 60-70%

w/ :02 pause at knee

drop and reset


7×1 @ 90%+

*Score is weight used for the warmup and for the 7×1

Metcon (AMRAP – Reps)

L1 & L2

Every 4:00 for 12:00

Run 200m

25 Wallballs 20/14

20 Push Ups

*restart each round; rest is whatever time remaining IF you finish all reps under 4:00

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