Results For Category: "Metabolic Conditioning"

Strength:
Deadstop Deadlift
3 sets of 5 reps at a Moderate Heavy Load for all working sets. 1 count pause at bottom of each deadlift.

Workout:
AMRAP 10:00
9 Deadlifts (135/95)(95/65)
6 Hang Power Cleans
200 M Run

AMRAP 36:00
500/400M Row
200 M Run
50 Sumo Deadlift High Pull (75/55)(65/45)
500/400M Row
200 M Run
50 Back Rack Lunges
500/400M Row
200 M Run
50 Russian KB Swings (32/24)(24/16)
500/400M Row
200 M Run
50 Up Downs

WORKOUT:

AMRAP 16:00
Cardio Choice :60
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100 M Overhead Carry (50M per arm)20 Alt. KB/DB Horn Taps

Finisher:
3 Sets:
10/10 KB Goblet Split Squats*
*:15 Hold on the 10th rep of each leg, immediately into
12 Tempo KB RDL @ 30×1 tempo
Rest as needed.

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

CROSSFIT PROGRAMMING:

Workout:
For Time:
10-9-8-7-6
Shoulder to Overhead (135/95)(95/65)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)
5-4-3-2-1
Shoulder to Overhead (185/135)(135/95)
Up Down Over Bar
25 Unbroken Double Unders (3 attempts, then move on)

WORKOUT:

For Time:
200 Russian Swings (70/53)(53/35)
150 Sit Ups
100/80 Cal. Bike
15 Rope Climbs
*Partition as needed.

ry 1:30 for 6 Sets:
1 Snatch High Pull + 1 Hang Power Snatch + 1 Power Snatch
*Start Moderate-Light & Build to Moderate-Heavy

Workout:
AMRAP 15:00:
1 Power Snatch (155/105)(115/75)
15 Box Jumps (24/20)
100 M run

FINISHER:
3 sets of:
8/8 Single Leg Glute Bridge Ups, immediately into:
15 DB Glute Bridge Ups, immediately into:
:45 Glute Bridge Hold
Rest b/t sets as needed

WORKOUT:
New Benchmark: MYMC 22.3

15 Rounds for Time:
1 Ring Muscle Up/Bar MU/Jumping MU/Burpee Chest to Bar
3 Thrusters (135/95)(95/65)
6 Burpees over Bar

Workout: For Time:200 M run40 Box Jumps (24/20)600 M run80 Alt. DB Goblet Box Step Overs (50/35)(35/20)600 M run40 Box Jumps200 M Run Finisher:EMOM x…

Skill Practice: 2 Sets of:10 False Grip Ring Rows:10 Top of Ring Hold:10 Bottom of Ring HoldRest As Needed 2 Sets of:3 Ring Transition DrillsRest…