CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 12,3,12,3; - every 4minB1: Metcon (Weight)Weighted Pull Up 3-5 x 3; rest 30secB2: Metcon (Weight)Banded Russian KBS 20 x 3; rest 30secB3: Metcon (No Measure)AB Roll Out 10-15 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Nancy (row): 5 rounds for time: 500 m Row or 1000 m Bike Erg 15 Overhead Squats, 95/65...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 3 by 3, build load B: Hang Squat Snatch, Mid Thigh, 3 by 3, build load C: Hang Squat Snatch, From Knee, Build to a heavy single....
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Hang Power Snatch - build to tough 3 reps - then 3x3 at 85-90%B: Metcon (4 Rounds for time)3 Sets 4-8 Ring MU 25 WB unbroken 35 cal Row - Rest 90secC: Metcon (Time)For time 30 PS - 135# 75 TTB 30 CJ - 135#...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 21: 10 Deadlift, 155/115 15 Wall Balls 10 Cal Row 15 Burpees 10 Toe to BarOne partner works while the other rests. Alternate movements....
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)TGU - 10min AMRAP - 24/16kgB: Metcon (3 Rounds for time)3 Rounds @ Sustained pace 1000m Row 50 Squats 25 Push ups - Track time per round...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry, 150 ft Station 2: Low Handle Sled Push Station 3: Plank Rope Drag Station 4: Soft Plyo Super RX Box Jump, 6-8 reps Station 5: Bent Over Row w/EZ Bar, 12-15,...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Banded DL @65% - 2 Reps for speed ever 1min for 8minB1: Metcon (Weight)Incline DB Bench Press @41x1; 6-8 x 3;rest 30secB2: Metcon (Weight)Landmine Press @31x1; 8-12 x 3; rest 30secB3: Metcon (No Measure)Hollow Hold - accumulate 90sec;...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)8 rounds for time: 8 Renegade Row 12 DB Thrusters 16/14 Cal Erg...
CrossFit Metric - FitnessView Public WhiteboardStrength EMOM for 12 minutes: M1: Wall Walk + 25 second HS M2: Strict Chin Up, 3-6, 2011 M3: Alt DB Lunge, 8-10, 20X0Metcon (Time)4 Rounds for Time: 10 HR Push Ups 15 Sumo Deadlift High Pull, 75/55 20 Sit Ups...