CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Every 90 seconds for 18 minutes (3 rounds) Station 1: DB Push Press, 12-15 Station 2: Erg 10-12 Cal Station 3: Strict Chin Ups, 6-10 Station 4: Air Squats, 18-25B: Metcon (No Measure)EMOM for 9 minutes (3 sets): M1: Side plank 40...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Hang Squat Clean + Push Jerk - 20 minutes to build to a heavy single for the day B: Complete 4 sets of: Back Squat, 3-5 reps, 31X1 Rest 2 to 3 minutes b/t...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): Front Squat, 5-7, 30X1 - start at 7 reps and build load to a tough set of 5B: Metcon (Time)5 rounds for time: 10 Hang Power Clean, 95/65 15/12 Cal Row 20 Wall Balls, 20/14...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 8 M1: Rope Climbs, 2-3 M2: HSW Practice, 35 secondsB: Metcon (Weight)Snatch Work: 15 minutes 2 Top Down Snatch + 1 OH Squat - build to a heavy set for the day - record heaviest setC: Metcon (Time)3 rounds for time: 15...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner Wod: For time: 800 m Run 70 Toe to Bar 60 DB Thursters, 35/25 60 Pull Ups 70 Burpees 800 m Run Time Cap: 30 minutes-Run performed together. -One partner works while the other rest. - break up work as you wish...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10 minutes to work on a gymnastic skill of your choiceB: Metcon (4 Rounds for time)E6MOM for 24 minutes (4 rounds): 500 m Row 15 Deadlift, 185/125 10 HSPU Rx + Strict HSPU...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sand Bag Walking Lunge Station 2: Reverse Sled Drag Station 3: Offset Farmer Carry Station 4: Super RX Box Jump (soft plyo) Station 5: Med Ball Cleans Station 6: 30 Russian Twists Station 7:...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E4MOM for 12 minutes (3 sets): A1: Back Squat, 6-8, 30X0 A2: DB Romanian Deadlift, 8-10, 30X0 A3: Ab Wheel Roll Outs, 8-10, 3010B: Metcon (Time)3 rounds for time: 400 m Run 16 Alt. DB Snatch + 2 OH...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 30/24 Cal Erg 15 Front Squats, 95/65 10 BurpeesB: Metcon (No Measure)EMOM for 6 minutes (3 rounds): M1: Plank w/20 Shoulder Taps M2: Glute Bridges, 14-16, 2012...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 9 minutes (3 sets): A1: Box Side Step Ups w/KB f. rack, 8-10 E/S, 20X1 A2: Ring Dips, 5-10, 20X1- KB is held on contralateral sideB: Metcon (No Measure)E2MOM for 24 minutes (3 rounds): Sustain 75%...