23 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)40min AMRAP @ 75% Row 850m 8 Wall Walks 42 DU 50m FW - 32kg/24kg...
23 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: DB Push Press, 6 - 8, 10X1 A2: Barbell Deadlift, 6 - 8, 40X1Metcon (Time)For time: 20 - 16 - 12 - 8 Alt. DB Front Rack Lunge DB Ground to OverheadGround to Overhead and Lunge are done...
22 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat 3RMB: Metcon (Weight)Barbell Front Rack Reverse Lunge 8RM/legC: Metcon (AMRAP - Reps)5min AMRAP - Strict Pull Up...
22 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Strict Chin Ups, 3 - 6, 3011 A2: Front Squats, 6 - 8, 31X1Metcon (5 Rounds for time)5 rounds: 15 Wall Balls 15 V - Ups 15/12 Cal Erg rest 1 minuteFind a sustainable pace in round...
21 Oct Weightlifting
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 S. Pull + 1 P. Snatch + 1 S. Snatch M1 - M3 @ 60% M4 rest M5 - M7 @ 70% M8 rest M9 - M10 @ 75% B: "Leg Drive" Snatch Pull Deadlift: 5, 4, 4, 3, 3, ...
21 Oct Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)4 rounds for time: 10 Deadlift 8 Bar Over Burpees 6 Toe to BarStrengthEMOM for 8 minutes: M1: Push Ups, 8 - 12, 30X0 M2: DB Alternating Step Box Step Ups, 14 - 16, 20X0...
20 Oct Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For time: 50 Kettlebell Swings 40 Alternating DB Lunges 30 Burpees 20 DB Thrusters 10 Weighted Strict Pull-Ups 20 DB Thrusters 30 Burpees 40 Alternating DB Lunges 50 Kettlebell SwingsCore120 Partner Leg Throws, Switch every 10 reps...
20 Oct Comp
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (3 Rounds for weight)Hang Power Snatch 3,3,3 - Tough 3sB: Metcon (5 Rounds for reps)Every 3min x 5 Run 400m 50 DU AMRAP MUC: Metcon (AMRAP - Rounds)Death by: Every 2min on 2 min 8 Burpee Box Jump Overs (24, 20in) 8 Hang Power Snatches...
19 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (10 Rounds for time)10 Sets @ high and sustain 10 Cal Row 8 WB 6 TTB 4 burpee overbox - Rest 1min...
19 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Between Leg Sled Drag* Station 2: Bear Crawl (stable, controlled, back level) Station 3: D-Ball Bear Hug Carry Station 4: Med Ball Standing Side Twist Throw (rebound off wall) Station 5: Ring Row (1...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158
- 159
- 160
- 161
- 162
- 163
- 164
- 165
- 166
- 167
- 168