CrossFit Preferred

Metcon

Easy as 1,2,3… (Calories)

TEAMS OF 2

3 Rounds – partner 1 does AMRAP while partner 2 rests, then swap.

AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike

AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike

AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike

Dumbbell: 70/50

*Score = Total Calories on the Bike

Strength

Back Squat (4X5)

4-Sets:

5 Reps @ 70-75%

*6-8 Second Eccentric

Metcon

SOS (5 Rounds for time)

On the 4:00 x 5 Rounds:

60 Double Unders

30/21 Calorie Row

10 Thrusters 95 / 65 lb

Strength

Deadlift (4X5)

4 Sets:

5 Reps @ 70-75%

6-8 Second Eccentric

Strict Deficit HSPU Base 2022 (AMRAP – Reps)

3-4 Sets:

6-12 Strict Deficit Handstand Push-ups

Rest 2 Minutes Between Sets.

Metcon

Grateful Dead (Time)

3 Rounds For Time:

50/40 Calorie Bike

30 weighted AbMat Situps 25/15 or GHD Sit-ups w/wall ball set-up

20 Deadlifts 155 / 105 lb

100 Meter Farmers Carry 50 / 35 lb’s

Metcon

Clovis in Class (Time)

For Time [40 Minute Cap]:

150 Burpee Pull-ups

On the 4:00 [Starting at 0:00]:

400 Meter Run

*Score = Time it takes to complete the workout

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here

Strength

Strict Press (4X6)

4 Sets:

6 Reps @ 65-70%

*6-8 Second Eccentric

Metcon

Crumbl (Time)

For time:

30-20-10:

Toes to Bar

Front Rack Reverse Lunges

Directly Into…

3 Rounds:

100 Double Unders

30 Overhead Squats

Barbell: 75 / 55 lb

Strength

Deadlift (4X6)

4 Sets:

6 Reps @ 65-70%

*6-8 Second Eccentric

Metcon

Boat Shoes (Time)

For Time:

1,500 Meter Row

1,200 Meter Run

Rest 3 Minutes

1,000 Meter Row

800 Meter Run

Rest 3 Minutes

500 Meter Row

400 Meter Run

30:00 Time Cap

Metcon

Grey Level Test (Time) – Pass this test and earn a free shirt! 😁

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Metcon

Woulda, Coulda, Shoulda (AMRAP – Reps)

Partner WOD

4 Rounds For Reps:

2 Minute Rope Climbs (15′)

2 Minute Dumbbell Shoulder to Overhead (50’s/35’s)

2 Minute Lateral Dumbbell Burpees

*Score = Total Reps

Strength

Power Snatch (5X3)

Block Power Snatch (use 45# plate to lift bar)

5 Sets of 3 @ 65-70% of 1RM Power Snatch

*Bar At Knee Level

Metcon

Fun & Games (5 Rounds for reps)

[0:00 – 2:00]

1,000/800 Meter Bike

Max Snatches

Rest 1 Minute

[3:00 – 6:00]

1,500/1,200 Meter Bike

Max Snatches

Rest 2 Minutes

[8:00 – 12:00]

2,000/1,500 Meter Bike

Max Snatches

Rest 2 Minutes

[14:00 – 17:00]

1,500/1,200 Meter Bike

Max Snatches

Rest 1 Minute

[18:00 – 20:00]

1,000/800 Meter Bike

Max Snatches

Barbell: 135 / 95 lb

Strict Deficit Handstand Push-ups (3 Rounds for reps)

3 Sets:

2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.

Strength

Back Squat (4X6)

Back Squat

4-Sets:

6 Reps @ 65-70%

*6-8 Second Eccentric

Strict Weighted Pull Ups Base Cycle 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Strength

Clean and Jerk (5X3)

Power Clean & Jerk

5 Sets:

3 Power Cleans + 1 Push Jerk @ 65-70%

Metcon

Mr. Joshua (Time)

5 Rounds For Time

400 Meter Run

30 Weighted AbMat Sit-ups 25/15

15 Deadlifts 250 / 165 lb

Time Cap: 35 Minutes

Strict Weighted Ring Dips Base 1 (3 Rounds for weight)

3 Sets:

2-5 Strict Weighted Ring Dips

Rest 3 Minutes Between Sets.