04 Apr Fitness
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 - 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...
CrossFit Metric - PerformanceView Public WhiteboardStrengthA: E1.5MOM for 18 minutes (3 rounds): M1: Strict Dumbbell Press, 6-8, 40X1 M2: Push Up, 40 second amrap M3: Strict Chin Ups, 6-8, 3011 M4: Ring Rows, 40 second amrapB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 10 Pull Ups 10...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Hang Power Cleans, 3-5 reps M2: Front Squats, 3-5 reps, 20X1Metcon (AMRAP - Rounds and Reps)AMRAP 14 5 Strict Pull Ups 7 Push Ups 9 DB Goblet Squats, 35/25...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes: Hang Power Snatch + 1 OH SquatMetcon (5 Rounds for reps)E4MOM for 20 minutes (5 rounds): 20/16 Cal Erg 20 AKB Swings, 24/16 kg 20 Sit UpsIf round takes more that 3 minutes, scale reps or load...
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 - 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...