27 Nov Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 12/10 Cal Erg 12 Toe to Bar 12/10 Cal Erg 12 DB Thrusters, 25/15- scale TTB to Hanging Knee Raise as needed...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 12/10 Cal Erg 12 Toe to Bar 12/10 Cal Erg 12 DB Thrusters, 25/15- scale TTB to Hanging Knee Raise as needed...
CrossFit Metric - PerformanceView Public WhiteboardA: Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Bradshaw (Scaled) 10 rounds for time: 6 Push Ups 6 Deadlifts, 135/95 6 Pull Ups 24 Double Unders...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Overhead Squat * Pause for 10 seconds at bottomBuild load after successful repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 15 Overhead Squats, 95/65 5 Bar Facing Burpees 15 Power Cleans, 95/65 5 Bar Facing...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 2 Paused Overhead Squats* * Pause for 10 seconds at bottomBuild load after successful repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 15 Overhead Squats, 65/45 5 Bar Over Burpees (lateral) 15 Power Cleans, 65/45 5 Bar Over...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 Snatch High Pull 1 No Footwork Squat Snatch Build to a heavy set in 18 minutes B: E2MOM for 8 minutes (4 sets): 2-3 Snatch Pulls, Tempo 4110...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): Back Squat, 3-5, 30X0B: Metcon (AMRAP - Reps)AMRAP 14: 40 Cal Row 40 DB Snatch 40 Hanging Knee Raises/TTB 40 Alt DB Clean & Jerks Rx 35/25...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A for time (8-minute CAP) 25+15+10 of American KBS - Green-Yellow or Yellow-Blue Strict Push ups (or HRPU)Metcon (AMRAP - Rounds and Reps)Workout B Partner Workout - 20-min AMRAP of: Wall Balls x 150 @ 20/14 or 14/10 Abmat Sit Ups x 100 Power...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM 30 (3 rounds): M1: 15 Devils Press M2: 20/16 Cal Ski or Bike M3: 30 V-Ups M4: 200 ft Farmers Carry M5: 100 ft Heavy Sled Push...
CrossFit Metric - FitnessView Public WhiteboardConditioning Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy sled drag Station 2: Tsunami Waves (35 second max effort) Station 3: Med Ball Cleans Station 4: Sandbag Back Squats Station 5: V-Ups, 15-20 Station 6: Super RX Box Jumps, 6-8 Station 7: Cal Row, 12-15...