CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 Snatch Deadlift 1 Snatch Pull 1 Squat Snatch - build slowly to a tough set B: E2MOM for 9 minutes (6 sets): M1: Barbell Goodmornings, 4-6 , 40X1 M2: Ab Wheel Roll Outs, 8-10, 31X0...
CrossFit Metric - PerformanceView Public WhiteboardWOD 1: Metcon (Time)For time: 25 Synchro Burpees 40 Deadlifts/Partner Bar Hang* 25 Synchro Air Squats 40 Hang Power Cleans/Partner Hand Stand Hold* 25 Synchro Alternating Lunge 40 Shoulder to Overhead/Partner Plank* Rx: 115/75 Scaled: 75/55 12 minute time cap *Break up reps as you wish, *Reps only count if partner...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Walking Lunge w/sand bag, 150 ft M3: Bear Crawl, 150 ft M4: Super RX Box Jumps, 8-10 M5: Ski Erg, 50 seconds max effort...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Backwards Walking Sled Drag (heavy), 100 ft M2: Tsunami Waves, 45 second burst M3: D-Ball Cleans (alt. over shoulder), 10 - 12 reps M4: Super RX Box Jumps, 8-10 M5: Double KB OH Carry, 200...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes: 1 Power Snatch 3 Paused Overhead Squat- 2 second pause at bottom of OH SquatB: Metcon (Time)For time: 40 KB Goblet Squats, 24kg/16kg 50 Cal Erg 40 America KB Swings 8 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3MOM for 15 minutes (5 sets): A1:Mid Grip Bench Press, 3-5, 41X1 A2: Inverted Ring Row, 10-12, 3012-record heaviest set of bench pressB: Metcon (Time)For time: 18-15-12 Deadlift, 225/155 Toe to Bar Box Jump (step down), 24/20 15 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 sets): M1: BB Bent Over Row (supinated grip), 8-10, 3011 M2: Back Squat (from floor), 8-10, 30X0B: Metcon (Time)For time: 18-15-12-9 Deadlift, 135/95 Knee to Elbow Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM 10 (5 sets): 3 Paused Back Squat Tempo: 32X1B: Metcon (Time)AMRAP 16 800/700 m Row 15 Pull Ups 25 Wall Balls, 20/14 600/500 m Row 15 Pull Ups 25 Wall Balls, 20/14 400/350 m Row 15 Pull Ups 25 Wall Balls, 20/14 200 m Row 15 Bar M.U.'s 25 Wall Balls,...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 (5 rounds): M1: Alternating DB Reverse Lunge, 12-14 M2: V-Ups, 12-15B: Metcon (Time)AMRAP 12 5 Strict Chin Ups 10 Burpees 25 Wall Balls, 20/14...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Power Clean 3 Push Press 2 Push Jerk rest minute 5 1 Power Clean 2 Push Press 1 Push Jerk- Pause for 3 seconds on last Push Jerk of every set - add load while resting on minute 5B: Metcon (2 Rounds for...