CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingPaused Snatch: - pause for 3 seconds at knee - build to a heavy single in 20 minutes Snatch AMRAP: 2 minutes @ 65% = aim for 8-10 reps rest 1 minute 2 minutes @ 70% = aim for 6-8 reps rest 1 minute 2 minutes @75%...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD For time: Row 1500 m (alternate 250 m) 50 Hang Power Cleans, 115/75 50 Burpees Over the bar (Lateral) 50 Toe to Bar 50 Front Squats, 115/75 50 Deadlifts, 115/75 50 Pull Ups Row 1500 m (alternating 250 m) 30 min time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Push Jerk, 5, 4, 3, 2, 2 Build to a heavy double in 15 minutes - from the rack - rest 2 minutes b/tB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 5 Shoulder to Overhead, 115/75 10 Box Jump (step down) 15 Deadlifts...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Lateral Sled Drag (Cross-Over footwork) Station 2: Sled Rope Pull Station 3: DB Walking Lunges Station 4: Supinated Passive Bar Hang (40-60 sec) Station 5: Side Plank w/Star Fish leg abduction, 10 E/S Station 6:...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 500/420 m Row 10 Power Cleans, 135/95 10 Toe to bar Rx+ 155/105, 15 TTB...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 25/20 Cal Erg 10 Power Cleans, 95/65 10 Hanging Knee Raises...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): Front Squat, 2-3, 10X0 - 65 to 70% Emphasis on 1) catching the bounce at the bottom and 2) speed on concentricB: Metcon (AMRAP - Reps)AMRAP 3 10 Thrusters, 75/55 10 Pull Ups rest 3 minutes AMRAP 3 8 Thrusters, 95/65 8 CTB...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 rounds): M1: Skipping Practice, 40 seconds M2: Russian KB Swings, 14-16 (Heavy)B: Metcon (AMRAP - Rounds and Reps)AMRAP 17 3 Strict Chin Ups 6 Push Ups 9 Deadlifts, 135/95 12 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2.5MOM for 10 minutes (4 sets): A1: Bulgarian DB Split Squats, 6-8, 20X1 (E/S) A2: Tall Box Jumps, 3-5B: Dumbbell Chipper (Time)For time: 30 Devils Press, 35/25 30 Dumbbell Box Step Overs 30 Renegade Rows 30 Alternating DB Front Rack Lunge 30 Double DB...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (4 sets): M1: DB Lunge, 8-10, 20X0, left M2: DB Lunge, 8-10, 20X0, right M3: DB Standing Strict Press, 8-10, 30X1B: Metcon (Time)5 rounds for time: 15 Walls Balls, 20/14 20 Sit Ups 200 m Run...