Category Archives: metcon

Monday the 13th

I.
2 Rounds NFT
400 meter row
30 KBS
20 Sit-ups
15 Burpee
10 air squats
 
II.
Back Squat
2 x 5 @ 75%
4 x 3 @ 80%
2 x 2 @ 85-95%
 
III.
4 Rounds
10 Thrusters 95/65#
10 Burpees
10 Ring Dips
10 Power Cleans 95/65#
 
IV.
ME Hand Stand Walk In 6 attempts
or ME shoulder touches in 6 attempts
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Filed under crossfit, fitness, metcon, Power Lifting, strength & conditioning, WOD

Friday the 20th

I.
3 Rounds (NFT)
10 Banded Good Mornings
10 Dumbbell Push Press
5 Strict Ring Dips

II.
Push Press
4×4 @ 80%

III.
AMRAP (15)
400m Run
30 Dumbbell Snatch 50/35#
15 Toes to Bar

IV.
2 x AMRAP (7)
10 HS Plate Climbs
15 Sumo DLHP 95/65#
10 Alternating Pistols
Rest 2:00

V. Please choose ONE of the following based on weaknesses.

A.
Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps.

B.
5 Rounds
Row 500m
8 Muscle Ups
Rest 2:00

VI.
3 Rounds (NFT)
10 Lateral Raises
14 V-Ups
10 DB Curls

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit affiliate, crossfit government island, interval training, metcon, strength & conditioning

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Monday the 2nd

I.
3 Rounds (NFT)
5 Ring Dips
10 Hip Circle Squats
5 Strict Handstand Push-Ups

II.
Back Squat
3×3 @75%

III.
*Run (32)
Steady pace, as slow as it takes to be comfortable but try to get to at least  3.75 miles.

IV. Please choose TWO of the following based on weaknesses.

A. Conditioning
3 Rounds
AMRAP (5)
7 Cal Row
7 BW Power Cleans
ME Push-ups
Rest 2:00

B. Gymnastics
Tabata (long) Flutter Kicks
12 Rounds
:20 on :10 off
Difficulty can be manipulated by the speed of kicks.

C. Strength
Double Kettlebell Sumo Deadlift 70/53’s
4×20
Rest as needed.

V.
3 Rounds (NFT)
10 Hurdlers
10 BB Curls
10 GHRs

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Filed under 3 Rounds, accessory work, amrap, crossfit, metcon, Power Lifting, strength & conditioning, WOD