CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 12 M1: Box Step Up, 10-12, 20X1 (left leg) M2: Box Step Up, 10-12, 20X1 (right leg) M3: Renegade Row, 14-16, 2011Metcon (AMRAP - Rounds and Reps)AMRAP 11 9 Toe to Bar 12 Cal Erg 15 Wall Ball, 20/14...
CrossFit Metric - PerformanceView Public WhiteboardStrengthE3MOM for 12 minutes (4 sets): A1: Alt. Front Rack Lunge, 8-12, 20X0 A2: Snatch Grip Push Press, 6-8, 10X1 (behind neck)Conditioning EMOM, complete 2 rounds M1: Assault Bike, 45 seconds, max cal M2: Ski Erg, 45 seconds, max cal M3: Sled Push, 45 seconds,...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Deadlift 1 Hang Power Clean 3 Front SquatsMetcon (Time)2 rounds for time: 50 Double Unders 40 Sit Ups 30 Alt. DB Lunge, 35/25 20 Burpees 10 Devils Press...
CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (15, 12, 9, 6, 3)E3MOM for 15 min (5 sets): - start at 50% of 1RM (15 reps) - build progressively to 85% for 3 reps over 5 sets - record heaviest setB: Metcon (2 Rounds for reps)AMRAP 6: 3 Bar M.U.'s 15...
CrossFit Metric - FitnessView Public WhiteboardA: Sumo Deadlift (12, 10, 8, 8, 6)Rest 2-3 minutes b/t sets Build load over 5 setsB: Metcon (2 Rounds for reps)AMRAP 6: 3 Strict Pull Ups 6 DB Thrusters 9 DB RDL’s Rest 2 minutes AMRAP 6: 3 Strict Pull Ups 6 DB Push Press 9 DB RDL’s Rx...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes: M1: Ring Dips, 5-10 M2: Barbell Bent Over Row, 8-10, 2011Scale Dips: Band Assissted, Bar Dips or Box DipsB: Metcon (No Measure)EMOM for 6 minutes: M1: AMRAP Push Ups, 40 seconds M2: AMRAP Ring Rows, 40...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Push Ups, 8-12, 40X0 A2: Barbell Bent Over Row, 10-12, 3011Metcon (Time)For Time 50/40 Cal Erg Then 3 rounds of: 9 Burpees 15 DB Snatch, 35/25 21 DB Goblet Squats Then: 50/40 Cal Erg Rx+ 50/35...
CrossFit Metric - FitnessView Public WhiteboardB: Metcon (Time)For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-OversA: Front Squat (7, 7, 6, 5, 4)E2MOM for 10 minutes (5 sets) Tempo 20X1 - Build load...
CrossFit Metric - PerformanceView Public WhiteboardB: Metcon (Time)For time: 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-OversA: Front Squat (7, 7, 6, 5, 4)E2MOM for 10 minutes (5 sets) Tempo 20X1 - Build load...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean Pull + Power Clean - 10 Sets at between 40 and 80% - Build load with each successful set B: Paused Jerk (from rack) - Build to heavy single (15 mins)...