CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Workout - for time (45-minute CAP): 100 Syncro Burpees 100 Wall Balls @ 20/14 or 14/10 100 Calorie Row 100 V-Ups 100 American KBS G/Y or Y/B 100 MB Step Ups 20/14 or 14/10 100 AB Wheel 100 Push Ups 100 Calorie Ski or Bike 100 Ball Slams...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Workout - for time (15-min CAP): 20-18-16-14-12-10-8-6-4-2 of DB Push Press @ 35/25 or 25/15 DB FL Lunges @ 35/25 or 25/15 DB Renegade Row @ 35/25 or 25/15Metcon (Calories)2-minute Max Calorie RowMetcon (No Measure)Core/Abs - coaches choice - 10-minutes...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Workout 50-rounds for time (50-minute CAP) of: Fitness: KB Goblet Squat x 3 @ Y/B Russian KBS x 3 @ Y/B Burpee x 3 Performance: Power Snatch x 1 @ 95/65 or 75/55 OHS x 2 @ 95/65 or 75/55 Burpee x 3...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Workout A (Partner Workout) - 15-minute AMRAP of: Plank Walk Outs x 30 Power Cleans x 30 @ 135/95 or 95/65 Row x 30 calsMetcon (AMRAP - Rounds and Reps)Workout B (Partner Workout) - 15-minute AMRAP of: DB Devil Press...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Weight)Complete Three Sets within 20-minutes (rest as needed): DB Split Squats Front Foot Elevated on 25# plate x 8L/R at 3301 tempo Standing DB Single Arm Press x 8L/R at 30X1 tempo Strict Pull Ups/Ring Rows x 6 at 30X3 Hollow Rocks x...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (No Measure)20 minutes to complete 3-sets (rest as needed): DB Split Squats Front Foot Elevated x 8L/R reps at 33X1 tempo* Feet Elevated Ring Rows x 5-8 reps at 30X2 tempo (get fist to chest) Trap 3 DB Single Arm Raise x...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 135/95 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 185/125 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingWeightlifting A: Snatch Complex 1 High Hang Snatch from Power Position 1 Hang Snatch from top of knee 1 Snatch from floor - build to a moderately heavy set B: Snatch Short Pull, 5 sets of 3 reps, rest 2 minutes b/t...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Heavy Sled Push, 100ft M2: One Arm DB OH Walking Lunge, 100ft M3: Sand Bag Carry Shuttle Run, 200ft M4: Bike Erg, 90 seconds @ threshold pace M5: Russian KB Swings, 20-25 reps...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Heavy Sled Push, 100ft M2: One Arm KB OH Walking Lunge, 100ft M3: Rope Sled Pull, 150 ft M4: Assault Bike, 90 seconds @ threshold pace M5: Double Russian KB Swings, 20-25 reps...