CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @ 22x1; 5,3,1 - GO for it on the last one - Stay Tall - BIG ChestB: Metcon (Weight)Rear Foot Elevated Split Squat; 8RM//legC: Metcon (Weight)Weighted Pull Up - Build to max - Weighted Negatives 3 sets of 2-4...
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...
CrossFit Metric - FitnessView Public WhiteboardStrengthA: Back Squat: E3MOM for 15 minutes (5 sets) Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 8 reps Set 5: 10 reps Tempo: 20X1B: Metcon (Time)For Time 21 - 15 - 9 One Arm DB OH Alt. Lunge DB Snatch Toe to Bar...
CrossFit Metric - Olympic LiftingView Public WhiteboardMetcon (No Measure)A: Clean Complex E2MOM for 16 minutes (8 sets): 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk *70% of max PC...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)Every 3min x 5 Run 400m 4-10 TTBB: Metcon (No Measure)Every 3min x 5 400m Row 2-5 HSPUC: Metcon (Weight)PC & J - 3 TNG - toughD: Metcon (Time) @high effort: 10 PC&J - 155# 75 WB 10 PC &J - 155# - rest 5min.E:...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20/16 Cal Row 15 Deadlifts, 135/95 10 Burpees 5 Strict Pull-Ups...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)3 Rounds 21 WB -20/14# 15 Box Jump Over 24/20" 9 DB Snatch 50#/35# - Rest 5minB: Metcon (Time)For time: 100 DU 5 RC 10 DB FR Lunges - 50# 3 RC 10 DB FR Lunges - 50# 1 RC 10 DB FR Lunges - 50# 100 DU...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Push, Alternate lengths Station 2: KB Suitcase Carry, Switch hands at each turnaround Station 3: Burpee Shuttle Run, 60 seconds Station 4: Russian Twist, 60 sec amrap Station 5: D...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk Skill - Shoulder Taps - Free standing HS - ObstacleB: Metcon (Weight)Segmented Snatch Grip DL - 3 sec per position; 3,3,2,2,1,1; every 2:30min - PERFECT positions - LEG Drive - Chest lead the way - Long armsC1: Metcon (Weight)Incline DB Bench Press...
CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 18 minutes (4 rounds): Station 1: DB Side Box Step Ups, 8 reps E/S, 20X1 Station 2: Standing DB Strict Press, 8 - 10, 31X1 Station 3: Strict Chin Ups, 3 - 6, 3011Metcon (Time)3 rounds for time: 10 Burpee Box...