CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 1, 1)- E2MOM for 12 minutes - build to a heavy single - pause for 3 seconds at the knee - rest 3-5 seconds between reps in each setB: Metcon (Weight)E4MOM for 20 minutes (5 sets): 300/250 m...
CrossFit Metric - FitnessView Public WhiteboardStrengthA1: Strict Chin Ups, 4-8, 2011 A2: Side plank right, 40 seconds A3: Side plank left, 40 secondsB: Metcon (Time)For Time: 27-21-15-9 DB Thruster, 35/25 Cal Row...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Paused Snatch: - build to 80% in 15 minutes B: Snatch Short Pull - 3 sets of 3 @ 80-95% of max snatch C: AMRAP 5: - Squat Snatch @ 60% of max snatch...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD: AMRAP 30: 15 Cal Row 12 Deadlift, 115/85 9 Hang Power Clean 6 Bar Over Burpees (lateral)- partners will alternate complete rounds...
CrossFit Metric - PerformanceView Public WhiteboardA: Strict Press (7, 7, 5, 5, 4)- E3MOM for 15 minutes: - Tempo: 30X1 - Build to 75% for 4 repsB: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Hang Power Snatch* + 2 OH Squat* *pause for 2 seconds in the catch position of the power snatch (hips back) *pause for 2 seconds at the bottom of each OH SquatMetcon (No Measure)EMOM 15 (5 rounds): M1: 3-5 Strict Chin...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3MOM for 24 minutes (8 sets): 500/400 m Row 3 Ring or Bar Muscle-Ups 3 Power CleansPC: 3 attempts per set, may adjust load as you wish - Note total load lifted over the 8 rounds - Scale M.U's with 3 bar or...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 25 minutes (5 rounds): 10 Toe to Bar 15 Cal Erg 20 DB Snatch, 35/25- Note times for each round - try to keep rounds consistent or aim for negative splits - if times exceed 4 minutes, scale...
CrossFit Metric - FitnessView Public WhiteboardStrengthA: EMOM 10 M1: Strict Pull Ups, 3-6, 2011 M2: 1 Wall Walk + 20 sec HSHoldB: Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Build to a heavy hang squat clean (20 minutes) B: AMRAP 6: Power Clean 70% of A...