The Premier CrossFit Facility on The East End!

April 26, 2015

04/27/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

Tabata 12 rds

-Abmat situps

-Air squats

-Bear Crawl

Weightlifting

Metcon (No Measure)

12 EMOM

-5 Deadlift @ 75%

-10 Pull ups

Metcon

Metcon (Time)

For time:

20 Burpee Box Jumps 24/20

40 KBS 70/53

60 Toes to bar

April 24, 2015

04/25/2015


Metoac CrossFit – Group CrossFit

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Warm-up

500×500 (No Measure)

500m Row easy pace

500m Row hard pace
x2

Weightlifting

Olympic Lifting Total (Total Weight)

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

April 23, 2015

04/24/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

3rds

500m Row

Find HEAVY Stone (3-5 lifts)

15 OHS @ PVC, BB

Weightlifting

Metcon (AMRAP – Reps)

*** Partner Relay***8 Min AMRAP

-Duck walk

-Stone over shoulder

~While one person completes the Duck walk the other person will continually repeat Stone over the shoulder until the partner is finished with the walk….

Metcon

Metcon (Time)

For time:

3rds

10 OHS 95/65

500m Row

April 22, 2015

04/23/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

15 Min AMRAP

Work up to HEAVY 5 rep Back Squat

50′ Lunge w/ 2x DB/KB

50′ Bear Crawl w/ 2x DB/KB

300m Row/Ski/AD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP of Cindy

Every 5 Min Complete a 400m Run

April 21, 2015

04/22/2015


Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

3 rds

Work up to Heavy Snatch (5-7 reps)

10 Overhead Ring extensions

10 Back extensions

250m Row/Ski/AD

Weightlifting

Deadlift (Haulting DL@85% 7×3)

You will perform 7 sets of 3 reps of Haulting deadlift with in 15-20 minutes….

Metcon

Metcon (Time)

For time:

100 Hand Release Push Ups

50 Pull ups

10 Stones (Heavy)

April 20, 2015

04/21/2015

Metoac CrossFit – Group CrossFit

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Warm-up

(No Measure)

15 Min AMRAP

Work up to HEAVY Push Jerk single

10 Ring Push ups

10 GHD sit up

1 Lap

Metcon

Metcon (Time)

5rds:

500m Row

10 Power cleans 135/95

April 19, 2015

04/20/2015

Metoac CrossFit – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

-BB Thrusters

-Burpees

-Dynamic wall

Weightlifting

Metcon (5 Rounds for time)

5 rds each for time:

50′ Hussafell Stone Carry

15 sec Rest

5x Squat clean Thruster @80%

rest 45 sec

Metcon

Metcon (Time)

For time:

100 Double unders

5rds

5 HSPU

10 Pistols

15 Pull ups

100 Double unders

April 17, 2015

04/18/2015


Metoac CrossFit – Group CrossFit

View Public Whiteboard

Warm-up

500×500 (No Measure)

500m Row easy pace

500m Row hard pace
x2

Weightlifting

The Other Total (Total Weight)

Clean
Bench Press
Overhead Squat

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

April 16, 2015

04/17/2015

Metoac CrossFit – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

Tabata 12 rds

-KBS

-Goblet Squat

-Burpees

Weightlifting

25′ Zercher Carry

You will have 20 min to establish a max load …..

Metcon

Metcon (Time)

For time:

3 rds

15 Power Snatch 135/95

400m Run

April 15, 2015

04/16/2015


Metoac CrossFit – Group CrossFit

View Public Whiteboard

Warm-up

(No Measure)

15 Min AMRAP

work up to Heavy 5 rep Bck Squat

:30′s FLR

:30′s Hallow hold

:30′s Handstand Hold

250m Row

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Sqauts

*** Every 3 Min Death by Deadlift 225/155***

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