15 Nov Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 sets): M1: 6 DB Burpee Box Step Overs M2: 15/12 Cal Row M3: 10-15 Toe to Bar M4: 8-12 Ring Dips M5: Heavy Sled Drag...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 sets): M1: 6 DB Burpee Box Step Overs M2: 15/12 Cal Row M3: 10-15 Toe to Bar M4: 8-12 Ring Dips M5: Heavy Sled Drag...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: 30-40 Double Unders M2: 5-10 Kipping Pull UpsB: Metcon (Time)2 rounds for time: 20 Strict Chin Ups/Ring Rows 30 Hang Power Cleans, 115/75 40 Push Ups...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: DB Romanian Deadlifts, 8-10, 30X0 M2: Strict Pull Ups, 3-6, 3011B: Metcon (Time)2 rounds for time: 20 Push Ups 30 Hang Power Cleans, 95/65 40 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Clean: 15 minutes to build to a heavy singleB: Metcon (Time)For time: 50 Double Unders 40 Thrusters, 45/35 30 Burpees 40 Double Unders 30 Thrusters, 45/35 20 Burpees 30 Double Unders 20 Thrusters, 45/35 10 Burpees...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: M1: Renegade Row, 14-16, 2010 M2: DB Push Press, 10-12, 10X1B: Metcon (Time)For time: 50 Double Unders 40 Thrusters, 45/35 30 Burpees 40 Double Unders 30 Thrusters, 45/35 20 Burpees 30 Double Unders 20 Thrusters, 45/35 10 Burpees 15 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA : Metcon (Weight)EMOM 10: Power Snatch + 2 Paused OH Squats - rest minute 6, add loadPause for 2 seconds at the bottom each squatB: Metcon (Time)3 rounds for time: 500/420 m Row 12 Squat Snatch, 95/65 Rx+ 115/75...
CrossFit Metric - FitnessView Public WhiteboardA : Metcon (Weight)EMOM 8: Hang Power Snatch + 2 Paused OH SquatsPause for 2 seconds at the bottom of each squatB: Metcon (Time)3 rounds for time: 30 Cal/24 Cal Erg 15 OH Squats, 65/45...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: One Knee Down Unilateral DB Press, 8-10, 30X1 (Left side) M2: One Knee Down Unilateral DB Press, 8-10, 30X1 (Right side) M3: Strict Chin Ups, 3-8, 3011B: Metcon (AMRAP - Rounds and Reps)AMRAP 15 8 Push...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: One Knee Down Unilateral DB Press, 8-10, 30X1 (Left side) M2: One Knee Down Unilateral DB Press, 8-10, 30X1 (Right side) M3: Strict Chin Ups, 3-8, 3011B: Metcon (AMRAP - Rounds and Reps)AMRAP 15 4 Strict...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 sets) M1: Deadlifts, 6-8, 20X1 M2: Ring Rows, 12-15, 3011 M3: DB Walking Lunges, 15-18 M4: DB Push Press, 12-15 M5: 45 second plank...