CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Pull up/CTB/ TTB - skill work 10minB: Metcon (3 Rounds for weight)Squat Clean 3,3,3 - 75% 2,2,2 - 85% 1,1,1 - 85% + - Every 75secC: Metcon (No Measure)EMOM 12min M1 - 4-6 Dips M2 - 30sec Hollow Rocks - Can go weighted if...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 sets): A1: Bent Knee Deadlift, 6 - 8, 31X1* A2: Push Ups, 8 - 12, 30X1 *Barbell, Double KB or Double D.B. Deadlift optionsMetcon (No Measure)5 rounds for quality: 5 Wall Walks 50 D.U.'s 4 Wall Walks 40 D.U.'s 3 Wall Walks 30 D.U.'s 2...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (15 Rounds for time)15 sets @ high effort: 3 Power Clean @ 135/85 3 Thruster @ 135/85 3 Bar Facing Burpees 3 Bar Muscle-ups/ CTB/ Pull Up 1 min b/t sets - Choose weights and movements that you can cycle the whole time - KNOW...
CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM for 12 minutes (3 rounds): Station 1: Front Squat 1 and 1/4 bottom, 4 - 6, 31X1* Station 2: Glute Bridges, 12 - 15, 2012 *Front Squats can be done with Barbell, KB or DB. https://youtu.be/2Rlb3e8ekqwMetcon (AMRAP - Rounds and Reps)AMRAP 10: 15 V...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsPaused Overhead Squats: OH Squat, 2 -3, 2311Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: High Hang Snatch Progression: 1 H.H. M. Snatch + 1 H. H. P. Snatch + 1 H.H. S. Snatch Build to 60% of max Snatch in 15 minutes B: E2.5MOM for 12.5 minutes (5 sets): Paused OH Squats, 2 -...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For time: 1 mile run* 50 Wall Balls, 20/14 40 Burpees 30 DB Snatch, 50/35 20 Strict Pull Ups1 mile run = twice around the block...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Snatch x 1 - Every 90 sec - 85% + - PERFECTION - NO FAILSB: Metcon (Weight)Clean to 85% in 6 setsC: Metcon (Time)3 Rounds 15 KBS - 32kg 10 FS - 185# - arms out 20 TTB rest walk 3 minD: Metcon (Time)FT: 12-10-8-6-4 Strict...
CrossFit Metric - PerformanceView Public WhiteboardA: Back Squat (4 x 5 sets - 75-80%)B: Metcon (Weight)24 Barbell Split Squat x 2; rest 90sec - total repsC: Metcon (Time)8 Strict Pull Ups 5 Wall Walks 8 Strict Pull Ups 4 Wall Walks 8 Strict Pull Ups 3 Wall Walks 8 Strict Pull...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry Station 2: Sled Push Station 3: Rope Sled Pull Station 4: 100 metre Sand Bag Carry Station 5: 12 - 14 Windmill Straight Arm Plank Rotations Station 6: 40 Second...