28 Mar Performance
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...
28 Mar Fitness
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...
27 Mar Performance
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...
26 Mar Fitness
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...
24 Mar Fitness/Performance
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#...
24 Mar Weightlifting
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Build to a heavy hang squat clean (20 minutes) B: AMRAP 6: Power Clean 70% of A...
23 Mar Fitness/Performance
CrossFit Metric - FitnessView Public WhiteboardWeightliftingE2MOM for 8 minutes: Front Squat, 6-8, 30X1Metcon (Time)5 rounds for time: 20 DB Box Step Ups 15 DB Push Press 10 Toe to Bar...
22 Mar Performance
CrossFit Metric - PerformanceView Public WhiteboardCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes...
22 Mar Fitness
CrossFit Metric - FitnessView Public WhiteboardCrossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes...
21 Mar Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 2)- rest 2 min b/t - pause for 4 to 5 seconds between each single to reset properly for each rep. -no TnG - build to 65-70% - focus on quality mechanicsB: Metcon (AMRAP - Reps)AMRAP 5: 15 OH...
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