Category Archives: M

Metabolic Conditioning Movement

Handstands then Snatches and a Row Tabata Finisher

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Take 15-20 minutes and work on Handsatands.

Then the Crossfit WOD from May 3…

EMOM for 5 minutes with empty bar

  • 1 x Snatch Pull
  • 1 x Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 5 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Low Hang Power Snatch
  • 1 x Overhead Squat

Then EMOM for 10 minutes @ 30kg

  • 1 x Snatch Pull
  • 1 x Power Snatch

Then for total distance, two rounds of Tabatas, 4 minutes of 20 second work/10 second rest, rest 2 minutes between rounds

  • Row

Results: Row 1589m.

Hip Thrusts and Reverse Lunges then Bike

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5 rounds work up to a heavyer than last time

  • 12 x Hip Thrusts (add 2-5kg per round over last time)

Then 3 rounds

  • 8 x Front Rack Reverse Lunge per leg @ 95lbs/43kg (complete all reps on one leg then switch to the other)

Then for total distance on indoor Bike, 10 rounds of

  • 2 minutes Bike seated @ resistance A
  • 1 minute Bike standing @ resistance B

Results: 145-155-165-175-185lbs/85kg. Bike 12.95km. Resistance – seated 16/24, standing 20/24.

Front Squats then Row and Thrusters

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Inspired by a Repwerks workout on Instagram, 3 rounds

  • 1 x Pause Front Squat @ 60% 1 RM ( 3 second pause)
  • 6 x Front Squat

Then Crossfit WOD from Jan 2, for time, 21-18-15-12-9-6-3 of

  • Calorie Row
  • Dumbbell Thrusters @ 18kg per Hand

Results: Used 135lbs/60kg for the Front Squats. Metcon 15:07.

Back Squats and RFE Split Squats then Row

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4 rounds

  • 3 x Back Squat @ 90% of 1RM

Then 3 rounds of

  • 10 x Rear Foot Elevated Split Squat per Leg @ 16kg per hand (complete all reps on one leg then switch to the other)

Then for time

  • Row 3k @ Zone 2-3

Results: Back Squat 230lbs/104kg. Zone 3 for me should be between 129-155bpm (Whoop calculates it lower so I kept it at top of zone 3/low zone 4 on the Whoop activity monitor). Metcon 13:33… hard not to go faster.