20 Oct Fitness/Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)4 rounds for time: 21 Deadlift, 135/95 15 Pull Ups 9 Front Squats 17 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)4 rounds for time: 21 Deadlift, 135/95 15 Pull Ups 9 Front Squats 17 minute time cap...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Jerk Complex: 2 Push Jerk + 1 Split Jerk -20 minutes to build to a heavy set B: Back Squat, 6, 5, 4, 3, 2 Tempo: 30X0 rest 2/3 minutes b/t...
CrossFit Metric - PerformanceView Public WhiteboardA: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsB: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Power Snatch + 3 Paused Overhead Squats Tempo, 2211B: Metcon (Time)For time: 27-21-15-9 Wall Balls, 20/14 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA : Metcon (Weight)Paused Overhead Squat: Find a heavy set of 3 from the rack Tempo: 22X1 - 18 minutesA: Metcon (Time)For time: 21-15-9-6 OH Squats, 95/65 Cal RowThis is a sprint workout. Choose a laod that you can do unbroken for the set of 21...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for reps)E5MOM for 25 minutes (5 sets): 20 Box Jump Overs, 24/20 40 Double Unders 20 DB Romanian Deadlift, 50/35...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for reps)E5MOM for 25 minutes (5 sets): 20 Alternating DB Lunge, 35/25 35 Double Unders 20 DB Romanian Deadlift, 35/25...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Push Jerk, 5-7 M2: Pull Ups, 5-7Push Jerk: work on cycling reps with balance and efficiency Pull Ups: Choose a pull movement that needs workB: Metcon (AMRAP - Reps)AMRAP 14 50/40 Cal Row 40 Toe to bar 30 Power...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Push Press, 6-8 M2: Strict Chin Ups, 4-6Push Press: work on cycling reps with balance and efficiencyB: Metcon (AMRAP - Reps)AMRAP 14 50/40 Cal Erg 40 Sit Ups 30 Power Cleans, 95/65 20 Push Ups *45/35 ski erg...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For time (20-minute CAP): 30+20+10 of: Hang Power Cleans Front Squats Push Press Buy Out - 30 Toes to Bar 210 total potential reps Performance - 105/75 Fitness - 75/55 and Knee Raises500m Row (Time)Max Effort 500m RowMetcon (Time)50 DB Devil Press for time (7-minute CAP) Rx+ =...