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Metabolic CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner DT

2xAmrap 10 (rest 3:00 between)

Partner A: 300m AAB sprint

Partner B:

12 Deadlifts

9 Hang Power Clean

6 Push Jerk

Swap after each partner completes their portion.

*Bar weight: 135/95

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metabolic CrossFit – CrossFit

Metcon (Time)

Partner Barbara Ann

5 Rounds for Time

20 Handstand Push-Ups

40 Deadlifts (135/95 lb)

60 Sit-Ups

80 Double-Unders

*Scale HSPU to elevated on a box or to Hand release push-ups. Scale DU to 2:1 ratio for single unders

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up (0:00-6:00)

2 Rounds

10 Calorie Row

10 Cossack Squats (5/side)

20 Plate Jumps

:30 Hollow Hold

Metcon (Weight)

Strength (12:00-22:00)

Back Squat

Every 2:00 for 10:00

5, 5, 3, 3, 1

Metcon (Time)

L2 (30:00-42:00)

3 Rounds

100 Double Unders

30 Pistols

10 Hang Power Cleans 205/135

12 Min Cap

*scale (185/125) [165/115]

Metcon (Time)

L1 (30:00-42:00)

3 Rounds

100 Single Unders

30 Air Squats

10 Hang Power Cleans 135/95

12 Min Cap

*scale 95/65

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warmup (0:00-6:00)

10 Dislocates

10 PVC behind the neck press

10 ovhd squats w/pvc

Then,

250m row

10 cal on AAB

4 lap in gym run

Metcon (Time)

Partner WOD (Teams of 3)

2021 Calorie Machine

Partner 1: Rowing

Partner 2: Dbl Db Farmers Carry 50/35

Partner 3: Rest

*Switch every 30/25 cal

Metabolic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up (0:00-6:00)

500m Row

then,

15 Banded RDLs

50′ Duck Walk

12 Cossack Squats (6/side)

Metcon (Weight)

Strength (12:00-22:00)

Deadlift

In 10:00 Complete

“Heavy” 3×5

Metcon (AMRAP – Reps)

(28:00-46:00)

Every 3:00 for 18:00

Run 400m

Max Air Squats in remaining time

or Complete WOD 2 IF the rain is too much to run in. Don’t sub in rowing.

Metcon (AMRAP – Reps)

Open Wod 13.4 (DB Version)

AMRAP 7

3 Double DB Clean and Jerk 50/35s

3 Toes to Bar

6/6, 9/9, etc..