CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)E2MOM for 10 minutes: Deadlift, 6-8, 30X1Start at 8 reps and build to a tough set of 6 reps.B: Metcon (Time)4 rounds for time: 12 V-Ups 16 DB OH Alt Lunge (8 left hand, 8 right hand) 20 DB Snatch Rx 35/25...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM 15 (5 rounds): 35 Double Unders 1 Squat Clean + 4 Front Squats 3-8 Strict Chin UpsB: Metcon (AMRAP - Rounds and Reps)AMRAP 9 10 Push Jerk, 95/65 10 Pull Ups 10 Box Jump (step down)Rx+ 115/85...
CrossFit Metric - PerformanceView Public WhiteboardCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat, 8, 6, 4, 6, 8 Tempo: 40X1 Rest 2 min b/tRecord heaviest setB: X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal Erg...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Take 20 minutes to build to 75%: Power Clean + Front Squat + Jerk B: AMRAP 5: PC + PJ @ 75% of Part A...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)Back Squat, 8, 6, 4, 6, 8 Tempo: 40X1 Rest 2 min b/tRecord heaviest setB: X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal Erg...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (2 Rounds for reps)AMRAP 12 3 DB Man Makers 6 Strict Chin Ups 9 Cal Row Rest 3 minutes AMRAP 12 10 Wall Balls, 20/14 15 AKB Swings, 24/16 20 Sit UpsB: Metcon (No Measure)2 rounds for quality A1: 20 Reverse Snow Angels (slow) A2: 15 Side plank...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Toe to Bar: 10-15 M2: Bike or Ski: 10-15 Cal M3: HSW: 30 secondsB: Metcon (Time)For Time: Row 1000 m Then: 12-9-6 Power Clean, 185/125 Burpee Box Jumps, 24/20C: Metcon (2 Rounds for reps)AMRAP 7 5 Front Squat (75% of bodyweight) 5...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 5: Power Clean + 3 Push Jerk rest 2 minutes EMOM 3: Power Clean + 2 Push Jerk- Add load for second EMOM - Use a load that challenges but allows you to keep good form and rhythm. - record heaviest successful setB:...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Walk Station 2: Front facing Sled drag Station 3: Sled Push (fast and light) Station 4: DB WindMills, 10 e/s Station 5: Sand Bag Front Rack Waiter Bows, 15 reps, 3010 Station...