CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)Every 90sec x 5 TTB x 8 DU x 30B: Metcon (Weight)Deadlift 3 TNG - Every 75sec x 5 sets Build from 70%C: Metcon (AMRAP - Reps)0:00 - 10:00 Run 1 mile AMRAP Power Clean 135/95# - rest 3min 13:00 - 20:00 Run 800m AMRAP...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat x 1 - Every 2:30 for 8 sets - 90% or moreB: Metcon (Time)For time: 150 wall Balls - 20/14#...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Drag, Alternate lengths Station 2: D - Ball or Sand Bag Bear Hug Carry Station 3: DB Walking Lunge Station 4: 40 second Superman Hold Station 5: Ski Erg 60 second AMRAP Station...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 12 minutes (4 rounds): Station 1: Wide Stance DB Track Lunge, 8 - 10, 20X1, left side Station 2: Wide Stance DB Track Lunge, 8 - 10, 20X1, right side Station 3: Push Ups, 8 - 12, 21X1Metcon (AMRAP - Rounds...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)For time: 30 CJ - 135/95# - Aim to be done under 5-6min - choose weights smart! - rest 8minB: Metcon (Time)3 Rounds for time: Run 400m 21 KBS - 24/16kg 12 Pull Ups...
CrossFit Metric - FitnessView Public WhiteboardCore WorkEMOM for 12 minutes: Station 1: 12 - 15 V - Ups Station 2: 40 second Side Plank Left Station 3: 40 second Side Plank RightMetcon (Time)For Time: 800 m Run/Ski/Row 60 Deadlifts 800 m Run/Ski/Row...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Split Jerk Tech Work - 2 sec pause in dip and 2 sec pause OH - add weight to itB: Metcon (Weight)Snatch x 1 - every 75sec for 10 sets - Start @ 75% and build to tough for the...
CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5 for 12 minutes (4 rounds): Station 1: Strict Chin Ups, 3 - 6, 2011 Station 2: 45 sec D.U./SkippingMetcon (Time)21* - 15* - 9* - 6* Cal Erg Wall Balls *Complete 6 Burpees after each round...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)5 Rounds 1000m Row 15 Thruster 75# 15 Burpees 15 Pull ups - Beat last time...
CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 18 minutes (4 rounds): Station 1: Bent Over Row, 10 - 12, 3011 Station 2: Standing Strict Press, 10 - 12, 20X1 Station 3: Front / Goblet Squat, 8 - 10, 20X0Metcon (Time)3 rounds for time: 400 m Run 15 Air Squats 10 Burpees...