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WOD

January 23, 2021

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

January 16, 2021

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

January 4, 2021

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

1/2/2021

12/31/2020

12/28/2020

12/19/2020

12/7/2020

12/2/2020

12/1/2020

11/30/2020

11/28/2020

11/27/2020

11/25/2020

11/24/2020

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Metabolic CrossFit

600 Madison Ave
Memphis, TNĀ  38103
info@metaboliccrossfit.com

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