CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 2 Hang Power Clean + 3 Front SquatsMetcon (Time)Buy in: 21 Burpees Then: 15*-12*-9*-6* Deadlift *35 Double Unders Buy out: 21 Burpees- Complete 35 double unders after each set of deadlifts. - Deadlift load should be a weight that you can move for 20+ reps...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 9 minutes (3 rounds): A1: Push Ups, 8-12, 40X0 A2: Standing Strict DB Press, 8-12, 20X1B: Metcon (Time)50 V-Ups for timeC: Metcon (AMRAP - Rounds and Reps)AMRAP 12 21 AKB Swings 15 KB Goblet Squats 9 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)Every 5min x 5 24 Cal row 18 DB Snatch - 50# 12 Burpee Box Jump...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 9 minutes: A1: Alt. Front rack reverse lunge, 8-10 A2: Back Squat, 6-8, 30X0 B: AMRAP 2: Strict Pull UpsMetcon (Time)3 rounds: 400 m Row 30 Wall Balls 15 Burpees...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Muscle Snatch + OH Squat - build to heavy single B: 1 Snatch High Pull + 1 Squat Snatch - build to 70% of max snatch...
CrossFit Metric - PerformanceView Public WhiteboardFull ProgramWOD1: AMRAP 11 55 Cal Row (60 if M/M, 50 if F/F) 100 Wall Balls 200 D.U. RX: 20/14 Scaled: 14/10 Single Unders WOD 2: 9 minutes to establish: 2 Rep Max Shoulder to Overhead* buy in 40 synchro burpees on to a plate. Weight must be taken from the floor. Score...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Rope Sled Pull Station 2: OH Barbell Walking Lunge Station 3: D Ball Carry Station 4: Wreck Bag Squat, 12-18 reps Station 5: Side Plank, 35 seconds each side Station 6: Heavy Alt. DB Snatch...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @50x2; 6-8 x 5; rest 2minB1: Metcon (Weight)Barbell Single Leg Hip Thrust 10/leg x 3; rest 30secB2: Metcon (Weight)Pendlay Row @1113; 6-8 x 3; rest 30secB3: Metcon (Weight)DB Alternating Hammer Curl @ 20x1; 8-12 x 3;...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingPower Clean Progression (12 minutes): - high hang (power position) - hang from top of knee - power clean (from floor) Coach will spend 4 minutes explains and drilling each positionMetcon (AMRAP - Rounds and Reps)AMRAP 12 5 Power Clean 7 Push Ups 9 Toe to Bar/Hanging Knee...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (8 Rounds for time)8 rounds @ SUSTAIN 15 Cal Row 10 WB 5 Box Jump Over 24" 10 KBS - Rest 2min - Track times per round - SHOW repeatable efforts!...