02 Apr Fitness
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Hang Power Cleans, 3-5 reps M2: Front Squats, 3-5 reps, 20X1Metcon (AMRAP - Rounds and Reps)AMRAP 14 5 Strict Pull Ups 7 Push Ups 9 DB Goblet Squats, 35/25...
01 Apr Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 1, 1)- E2MOM for 12 minutes - build to a heavy single - pause for 3 seconds at the knee - rest 3-5 seconds between reps in each setB: Metcon (Weight)E4MOM for 20 minutes (5 sets): 300/250 m...
01 Apr Fitness
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes: Hang Power Snatch + 1 OH SquatMetcon (5 Rounds for reps)E4MOM for 20 minutes (5 rounds): 20/16 Cal Erg 20 AKB Swings, 24/16 kg 20 Sit UpsIf round takes more that 3 minutes, scale reps or load...
01 Apr Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 1, 1)- E2MOM for 12 minutes - build to a heavy single - pause for 3 seconds at the knee - rest 3-5 seconds between reps in each setB: Metcon (Weight)E4MOM for 20 minutes (5 sets): 300/250 m...
31 Mar Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardStrengthA1: Strict Chin Ups, 4-8, 2011 A2: Side plank right, 40 seconds A3: Side plank left, 40 secondsB: Metcon (Time)For Time: 27-21-15-9 DB Thruster, 35/25 Cal Row...
31 Mar Weightlifting
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Paused Snatch: - build to 80% in 15 minutes B: Snatch Short Pull - 3 sets of 3 @ 80-95% of max snatch C: AMRAP 5: - Squat Snatch @ 60% of max snatch...
30 Mar Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD: AMRAP 30: 15 Cal Row 12 Deadlift, 115/85 9 Hang Power Clean 6 Bar Over Burpees (lateral)- partners will alternate complete rounds...
28 Mar Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Strict Press (7, 7, 5, 5, 4)- E3MOM for 15 minutes: - Tempo: 30X1 - Build to 75% for 4 repsB: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...
28 Mar Fitness
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Hang Power Snatch* + 2 OH Squat* *pause for 2 seconds in the catch position of the power snatch (hips back) *pause for 2 seconds at the bottom of each OH SquatMetcon (No Measure)EMOM 15 (5 rounds): M1: 3-5 Strict Chin...
27 Mar Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3MOM for 24 minutes (8 sets): 500/400 m Row 3 Ring or Bar Muscle-Ups 3 Power CleansPC: 3 attempts per set, may adjust load as you wish - Note total load lifted over the 8 rounds - Scale M.U's with 3 bar or...
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