CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 16 minutes (4 rounds) M1: 5-7 Ring or Bar M.U. M2: 15/12 Cal Row M3: 8-12 Toe to Bar M4: 40 Double UndersB: Metcon (Weight)E2.5MOM for 15 minutes: Back Squat, 2-3, 32X1- record heaviest setC:...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 25: Buy in: 800 m Run 21/17 Cal Row 15 Front Squats, 95/65 9 Burpees over the Rower- Run done together - Athletes alternate movements - one partner works while the other restsC: Metcon (No Measure)2 rounds of: 60...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)21 Deadlift, 225/155 rest 20 seconds 60 second Max Toe to bar rest 2 minutes 15 Deadlift rest 20 seconds 60 second Max Toe to bar rest 2 minutes 9 Deadlift, 225/155 rest 20 seconds 60 second Max Toe to barScale deadlift weight to achieve unbroken...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3.5MOM for 5 rounds: A1: Mid Grip Bench Press, 5-7, 30X1 A2: Barbell Bent Over Row, 5-7, 3011- Build to a heavy 5RM for the day in both movements - record heaviest bench pressB: Metcon (Time)3 rounds for time 400 m Run 21...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8 M1: 5 Hang Power Snatch M2: 10 Front Rack Alt. lungeMetcon (No Measure)E2MOM for 20 minutes (2 rounds) Station 1: Ski 90 seconds @ 70 effort Station 2: Bike 90 seconds @ 70 effort Station 3: Row 90 seconds @ 70...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (AMRAP - Reps)Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 30/24 Cal Erg Station 2 – 40 Wall Balls Station 3 – 30 Alternating Dumbbell Snatches Station 4 – 25 Burpees Station 5 – 40 Seconds of Side Plank...
CrossFit Metric - FitnessView Public WhiteboardBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*- Scale number of reps to your level of fitness - If round 1 takes you longer than 4:30...
CrossFit Metric - PerformanceView Public WhiteboardGymnasticsEMOM for 8 minutes: Kipping Pull Up/CTB, 4-12 - skill development session: kipping mechanicsMetcon (2 Rounds for reps)AMRAP 6 6 Strict Pull Ups 9 Push Press, 95/65 12 Front Rack Lunges rest 2 minutes AMRAP 6 4 Bar M.U. 6 Push Jerk, 135/95 8 Front Rack Lunges...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10 M1: Front Squats, 6-8, 20X0 M2: Wall Assisted HSH x 35 secondsMetcon (AMRAP - Rounds and Reps)AMRAP 15 50 DB Snatch, 35/25 50 DB Goblet Lunge 50 Ring Rows 50 Cal Erg...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Barbell RDL, 8-10, 2010 M2: Push Ups, 8-10, 2010Metcon (3 Rounds for reps)AMRAP 4 10 DB Thrusters, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 Devils Press, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 DB Push Press, 25/15 10 Cal Erg...