CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Paused Squat Clean - 15 minutes to establish a heavy clean for the day - Pause at top of knee for 3 secondsDuring Pause: - vertical shin - knees out - lats engaged - chin up Record heaviest repB: Metcon (Weight)EMOM for 12 minutes: 2 Squat...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Barbell RDL, 8-10, 2010 M2: Push Ups, 8-10, 2010Metcon (3 Rounds for reps)AMRAP 4 10 DB Thrusters, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 Devils Press, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 DB Push Press, 25/15 10 Cal Erg...
CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 12.5 minutes (3 rounds) 1: DB Box Step Up, 8-10, 20X0 (right) 2: DB Box Step Up, 8-10, 20X0 (left) 3: Hanging Knee Raise, 8-10, 3111Metcon (Time)For time: Cal Erg 50/40 Then 3 rounds: 20 Alt DB Lunge, 35/25 10 Devils Press Then: Cal Erg 50/40...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Rack Split Jerk, Build to 80% in 20 minutes B: EMOM 10 Power Clean + Squat Clean + Split Jerk...
CrossFit Metric - PerformanceView Public Whiteboard...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner WOD: 12 Rounds For Time 21/17 Cal Erg 15 Thrusters, 75/55 9 Power Cleans 30 min cap- one partner completes entire round while other partner rests...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 rounds): M1: 3-5 Ring M.U.'s + 10 Wall Balls M2: 40 D.U.B: Metcon (Weight)E1.5MOM for 9 minutes (rounds): Power Clean & Jerk x 1.1 rest 2 -3 seconds between singles- build load to establish a...
CrossFit Metric - PerformanceView Public WhiteboardA: Push Jerk Complex (5, 5, 4, 4, 3, 3)15 Minutes to build to a heavy set of 3 repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 14 6 Strict Hand Stand Push Ups 9 Hang Power Cleans, 95/65 12 Alt Back Rack LungeScale...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 10 minutes: M1: Deadlift, 8-10, 20X0 M2: Wall Walk + 25 second Hand Stand HoldMetcon (Time)5 rounds for time: 20 Cal Erg 20 Renegade Rows Cap 18 minutes...
CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (5, 5, 5, 5, 5)- E2.5MOM for 12.5 minutes - Tempo: 30X1 - Start at around 70% and aim to get all 25 reps at 70%B: Metcon (Time)5 rounds for time: 20 KB Front Rack Box Step Ups 15 AKB Swings, 24/16kg 10...