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!...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 8 M1: Barbell Strict Press, 6-8, 20X1 M2: Strict Chin Ups, 3-6, 3011Metcon (Time)6 Rounds for time: 7 Box Jump (step down) 11 Wall Balls 15 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skills - 10min MU, Bar MUB: Metcon (Weight)Satch Deadlift + Below Knee Satch Pull + Power Snatch 1.2.3 - Every 2min x 5 - tech work focusC: Metcon (Time)2 sets 20 DB PP 20 HR Push up 20 Tuck up - Rest...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingOverhead Squat 3 sets, 5-7, 3211 * *coach counts tempo to synchronize classMetcon (Time)4 rounds for time: 15 Overhead Squats 500 m Row/400 m Ski/1000 m bike ergChoose a load that you can OH squat for 20+ reps in a rested state....
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)20min @ SUSTAINED 5 Wall Walks 4 Burpee Pull Up 3 Box Jumps - 30/24" 2 Rope Climb 1 Clean @ 80% - track times per round - SHOW sustainable effort...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Deadlift, 6-8, 30X1 A2: 1 wall walk + 35 second HS holdMetcon (AMRAP - Rounds and Reps)AMRAP 15 21 AKB Swings 15 Air Squats 9 Burpees...