CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)Partner WOD 1: 12 Days of Christmas. For time: 1 DB Thruster 2 Push Ups 3 Power snatch 4 Devil's Press 5 front squats 6 power cleans 7 Pull-Ups 8 DB snatch 9 Toe to bars 10 DB lunges 11 Shoulder to overhead (barbell) 12 DB Front Rack Squats RX:...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)90sec Ski 90sec rest 90sec DU 90sec rest 90sec Row 90sec rest 90sec box jump 90sec rest x 3 - same scores per sets - keep it easy if coming on Saturday - High effort if notA: Metcon (AMRAP - Reps)90 sec Ski 90 sec Rest 90 sec DU 90sec...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingSnatch Complex: Hang Power Snatch (from knee) Power Snatch Overhead Squat *Build to a quality set at your Coaches timing and loading instructions. (15 minutes)Metcon (Time)For time: 21-15-9 OH Squats DB Box Step Overs Cal ErgOnly use load on OH Squats if your coach is happy with your...
CrossFit Metric - PerformanceView Public Whiteboard ()B: Metcon (Weight)Snatch Grip RDL @3131; 10,8,6; rest 2minC1: Metcon (Weight)Strict Pull Up 6-8 x 3 - weightedC2: Metcon (Weight)Farmer Walk 20m - TOUGHC3: Metcon (Weight)DB Shruggs 12-15 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Strict Chin Ups, 3-6, 3011 A2: Front Squats, 6-8, 30X1 (from floor)Metcon (4 Rounds for time)E5MOM for 20 minutes (4 rounds) : 30 Wall Balls 15 Deadlift 10 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)Row 1k 10 Burpees 20 DB Snatch - 50/35# 20 Burpees 40 DB Snatch - 50/35# Row 1k 40 DB Snatch - 50/35# 20 Burpees 20 DB Snatch - 50/35# 10 Burpees Row 1k...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)5 rounds for time: 21/18 Cal Erg 15 Power Cleans, 75/55 9 HR Push Ups...
CrossFit Metric - FitnessView Public WhiteboardConditioning EMOM 16 (4 rounds): Station 1: Reverse Lunge, 6-8, E/S, 20X0 Station 2: Ring Rows, 12-15, 3011 Station 3: Skippng, 40 sec amrap Station 4: L-Sit DB Press, 10-12, 30X1Metcon (Time)4 rounds for time: 15 AKB Swings 12 KB Goblet Squats 9 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymnastic based on class - 10minB: Metcon (Weight)Hang Power Clean x 2 + FS x 4 - Tough weight then 3 more sets at 85-90%C: Metcon (Weight)OHS - From floor 3 x 5 sets - light and practice...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ Sustain 1 RC 5 HHSPU 7 Thrusters -95 9 Burpee over bar - Rest 2min - Rest 5min after 3 setsB: Metcon (3 Rounds for time)3 sets @ sustain 4 Burpee CTB/Pull Up 6 HPS - 85 8 Push Ups 10 Cal...