CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Single Arm Overhead Walking Lunge Station 2: Sideways Sled Drag, crossover leg pattern Station 3: Sled Push, 1 length: Heavy! Station 4: Station 5: Lying Prone Hamstring Curl, 8-10, 40X0 Station 6: Med Ball Carry over...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)6 min AMRAP @85% 12 DB Snatch - 50# 10 Burpee over DB - Rest 3minB: Metcon (AMRAP - Rounds and Reps)6 min AMRAP @ 85% 2 RC 5 HSPU - Rest 3minC: Metcon (AMRAP - Rounds and Reps)6 min...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingA: EMOM 8 1 Hang Power Snatch + 2 OH Squat *Catch Power Snatch in power position: (shoulders in line with knees) B: 50 V- Ups for timeMetcon (AMRAP - Rounds and Reps)AMRAP 15: 30 Alternating Lunge 20 Hang Power Snatch, 75/55 10 Lateral Bar Over...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 10 minutes: M1: Romanian Deadlift, 6-8, 30X1 M2: Push Ups, 8-12, 30X0Metcon (Time)6 rounds for time: 10 Deadlift, 135/95 35 Double Unders...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk - 10minB: Metcon (Weight)Below Knee Snatch Pull + Power Snatch - 1.2 x 6 - every 2minC: Metcon (Time)For time 1-2-3-4-5-4-3-2-1 Wall Walks Strict Pull Up...
CrossFit Metric - FitnessView Public WhiteboardStrengthFront Squat: E2MOM for 10 minutes 7, 7, 6, 6, 5, tempo: 20X1 Build load after each successful setMetcon (AMRAP - Rounds and Reps)AMRAP 12: 20 Wall Balls 20 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (4 Rounds for time)4 sets @ Sustain 15 Cal Row 15 Burpees 15 Cal Row 15 Devil Press - 50# 15 Cal Row - Rest 3min...
CrossFit Metric - FitnessView Public WhiteboardMetcon (7 Rounds for reps)E3MOM for 21 minutes (7 rounds) 4 Strict Chin Ups 6 Hang Power Clean, (75/55) 8 Shoulder to Overhead 10 Back Rack Alt LungeComplete one full round prior to starting to determine appropriate weight and rep scaling (if needed)...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 1 and 1/4; 6,4,2,6,4,2; Every 2:30B: Metcon (Weight)Barbell Front Rack Reverse Lunges; 8/leg x 3; rest 1min b/t legsC1: Metcon (AMRAP - Reps)Pronated Pull Up @ 30x2; 3-12 x 3; rest 30secC2: Metcon (AMRAP - Reps)Ab...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSplit Jerk: - Establishing positions for footwork - grip width - Dip Basics - Drive - fixation - recovery 20 minutes to work up to a heavy Single from the racks...