27 Jan Weightlifting
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightlifting20 minutes to find a heavy: Power Clean + Split Jerk *emphasis on footworkStrengthPush Press 5 by 5...
27 Jan Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardStrengthStrengthBack Squat: Sets: 10-8-6-10 Tempo: 30X0 Rest 2 minutesMetcon (AMRAP - Rounds and Reps)AMRAP 12 8 DB Box Step Overs, 35/25 16 DB Push Press 32 Double Unders...
26 Jan Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 26 100 Wall Balls 80 Cal Row 60 Toe to Bar 40 Power Cleans, 135/95-Break up as you wish - One works while the other rests...
26 Jan Comp
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)PP + PJ; 3+2; every 2min x 5 - buildingB: Metcon (Time)Every 4min x 4 50DU 5 CJ - 135 5 S2OH 5 Bar Mu/CTB/Pull Up - based on skillC: Metcon (Time)Every 4min x 4 10 Box jump over 10 HSPU 5 Squat Clean 5 Burpees over...
25 Jan Perfromance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)A. Front Squat 2-4 x 6; rest 2-3minB: Metcon (Time)10-1 Strict Pull Up DB Reverse lunges 30 sec Hollow...
25 Jan Fitness
CrossFit Metric - FitnessView Public WhiteboardMetcon (5 Rounds for time)E5MOM for 25 minutes (5 rounds): 9 Strict Pull Ups/Ring Rows 12 KB Goblet Squats, 24/16kg 15 Burpees 18 Russian KB SwingsIf the first round takes you longer than 3 minutes, scale rep scheme to: 6, 9, 12,...
24 Jan Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for reps)30sec KBS 30sec Box Jump 30sec Burpee 30sec DU 30 Row - Rest 2:30 x 5 - total reps as score...
24 Jan Fitness
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 7: 3 Hang Power SnatchMetcon (Time)5 rounds for time (20 minute cap) 500/400 m Row 15 Hang Power Snatch, 75/55- If using Biker Erg do 1000 m/round - If usin Ski Erg do 400 m/round - Rx+ 95/65...
23 Jan Perfromance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skills - Gymnastic skill based on classB: Metcon (Weight)Snatch 3,3,3,3; - every 2:30 - 60% and building - tech/position focusedC: Metcon (Weight)Strict Press 4-6 x 3; rest 2min...
23 Jan Fitness
CrossFit Metric - FitnessView Public WhiteboardGymnasticsEvery 90 seconds for 4 rounds: Station 1: Push Up, 60 second amrap at 50X1 tempo Station 2: Chin Up, 60 second amrap at 50X1 tempo Station 3: Erg, 60 second at sustainable recovery paceMetcon (AMRAP - Reps)AMRAP 7: 50 DB Alt...
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