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5yr Anniversary WOD

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

200m jog

50′ high knees

25′ cartwheels

25′ walking lunge

50′ Golf Ball pickup

5:00 to warmup each movement

Metcon (Time)

Buy-in

2014m on AAB

4 rounds

10 Air Squats

10 Push Jerks, empty bar

10 Box Jumps 24/20

10 Abmat Sit-ups

10 Deadlifts 115/85

OC 10/11/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

500m row

600m on AAB

100′ Bear Crawl

50′ shuffle

50′ carioca

100′ walking lunge w/ovhd stretch

50′ Spiderman

:30 Ankle stretch w/kb

:30 down dog

Metcon (AMRAP – Reps)

3 x Amrap 5

Run 400

20 push-ups

*Run counts as 1 rep

Metcon (No Measure)

ROMWOD

OC 10/10/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 Dislocates backwards

10 Dislocates around one side then the other

10 kb deadlifts

50′ inchworm

50′ high knees

1:00 skip around gym

3:00 Double Under practice

Burgener Warmup

Power Snatch (10×1 @ 80%)

EMOM 10

Metcon (AMRAP – Reps)

L1

AMRAP 8

60 Single Unders

15 Abmat Situps

10 Deadlifts 135/95

Metcon (AMRAP – Reps)

L2

AMRAP 8

30 Double Unders

15 Toes 2 Bar

10 Deadlifts 155/105

Metcon (No Measure)

Flush

Spend 15:00 on AAB at a conversational pace

Or

ROMWOD remainder of class

OC 10/9/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

100′ walking lunge

50′ skip

10 Dislocates

10 forward and backwards arm circles

2x 50′ Sprint

Amrap 4

10 goblet squats

4 jumping pull-ups

6 burpees over PVC

100m row

Metcon (Time)

L1

for Time

20/16 cal on AAB

10 Sandbag over shoulder 50/30

10 jumping bar muscleups

rest 3:00

16/12 cal on AAB

8 Sandbag over sgoulder 50/30

8 jumping bar muscleups

Rest 3:00

12/9 Cal on AAB

6 Sandbag over shoulder 50/30

6 jumping bar muscleups

* Use medballs if needed for the sandbag over shoulder.

*Scale to pullups 8, 6, 4 in place of the jumping bar muscleups

Metcon (Time)

L2

for Time

20/16 cal on AAB

10 Sandbag over shoulder 90/50

10 bar muscleups

rest 3:00

16/12 cal on AAB

8 Sandbag over sgoulder 90/50

8 bar muscleups

Rest 3:00

12/9 Cal on AAB

6 Sandbag over shoulder 90/50

6 bar muscleups

Metcon (No Measure)

ROMWOD remaining time

OC 10/8/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Weakness warmup

2k row

50′ Bear Crawl

100′ shuffle

25′ Cartwheels

25′ broad jump

50′ walking high knees w/pull knee to chest

Couch Stretch 2:00/side

Front Squat (3×6 @72.5%)

Rest as needed

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

2k/1.8k on AAB

30 Single DB box step-ups 50/35

*Bike counts as 1 rep

OC 10/7/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2:00 jog in gym

2 rounds: PVC, empty bar

10 Dislocates

10 good mornings

5 kips

2x 5 wall squats, :10 rest between

2 rounds: empty bar

3 squat cleans, power position w/empty bar

3 squat cleans, hang at top of knee

3 squat cleans, mid shin

8:00 warmup overhead squat

Squat Clean (8×2)

80% of 1rm

Metcon (Time)

L1 & L2

for time

15-12-9-12-15

Overhead squat 105/75

Pull-ups

Cal Row

*L1 scale weight to 75/55

10/5/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 pushup to down dog

50′ high knees skip

50′ reverse lunge

50′ bear crawl

4×50′ shuttle run

Amrap 4

5 Cal Row

4 sdhp, empty bar

Couch Stretch 2:00/side

Metcon (Time)

With a Partner

3 rounds

600m run, each partner holds an end of a band

10 synchro box step-ups

12 synchro ground to ovhd, 25/15# plate

100 single unders, each partner

*Each partner must step-up and be stop the box at the same time

* Each partners plate must touch ground AND be fully extended overhead at same time

*Each partner completes 100 single Unders at same time

OC 10/4/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

3:00 Bike, conversational pace

10 Dislocates

25′ broad jump

25′ Cartwheels

50′ Spiderman

50′ side shuffle

25′ walking lunge, reach opposite hand to touch forward foot while inside hand toward ceiling

50′ Bear crawl

25′ inchworm, no pushup

50′ walking knee pull (knee raise and pull your knee tonyour chest)

50′ partner Drag, forward Sprint

50′ partner Drag, slow side shuffle

Metcon (AMRAP – Reps)

L1

AMRAP 9

10 Abmat Situps

10 DB Thrusters 35/25

10 Abmat Situps

15 DB Thrusters 35/25

10 Abmat Situps

20 DB Thrusters 35/25

10 Abmat Situps

25 DB Thrusters 35/25

10 Abmat Situps

30 DB Thrusters 35/25

*Continue adding 5 DB Thrusters until the Amrap ends

Metcon (AMRAP – Reps)

L2

AMRAP 9

10 Toes 2 Bar

10 DB Thrusters 50/35

10 Toes 2 Bar

15 DB Thrusters 50/35

1o Toes 2 Bar

20 DB Thrusters 50/35

10 Toes 2 Bar

25 DB Thrusters 50/35

10 Toes 2 Bar

30 DB Thrusters 50/35

*Continue adding 5 DB Thrusters until the Amrap ends

Metcon (No Measure)

Finisher (not optional)

Finish with one of the following

15:00 bike ride

Or Half ROMWOD

OC 10/3/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

2 rounds

Run 200m

8 tall box step-ups 30/24

10 RDL, empty bar

6 pushup to down dog

8:00 warmup your clean and jerk to 80%

Power Clean and Jerk (10×1)

EMOM 10

1 rep @80%

Metcon (AMRAP – Rounds and Reps)

L1 & L2

Amrap 10

10/7 calories on AAB

12 kb swings 53/35

10 HSPU

*Scale HSPU to 3 wall walks or hspu on knees elecated on a box

Metcon (No Measure)

Grunt work

Take 10-15min and work on a weakness

– GHD situps

– Doubleunders

– HSPU

– Pull-ups

OC 10/2/19

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

Warmup

10 dislocates

10 air squats

10 push-ups

2:00 jog in gym

10 good mornings, empty bar

10 behind the neck press, empty bar

10 hang cleans from power position

Couch Stretch 2:00/side

Deadlift (5×4)

Percentages of 1rm

4 x 70%

4 x 80%

4 x 80%

4 x 80%

4 x 70%

*Tempo here is slow on the eccentric (lowering), and explosive on the concentric (raising)

Metcon (Time)

L1 & L2

4 rounds

Row 15/12 cal

10 Double Db squat cleans 50/35

:30 static knee raise hold (knees above parallel)

rest :90 between rounds

* L1 scale DBs to 35/25

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