CrossFit Metric - FitnessView Public WhiteboardA: Snatch Grip Deadlift (10, 8, 8, 6, 6)Tempo: 40X0 rest 90 sec b/t - build load over 5 sets - record heaviest setB: Metcon (Time)5 rounds for time: 5 Strict Pull Ups 7 Bar Over Burpees (Lateral) 9 Hang Power Snatch, 65/45...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 3 sets of 3 B: Paused Snatch (3 seconds at to of knee), 1.1 Build to 75% C: Snatch Pulls, 3 sets of 3 Build from 80 to 100%...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For Time: Row 1000/800 m 40 DB Romanian Deadlift, 35/25 30 Alternating Reverse Lunge 20 Renegade Rows 30 Double DB Snatch 40 DB Front Rack Squats Row 1000/800 m...
CrossFit Metric - PerformanceView Public Whiteboard...
CrossFit Metric - FitnessView Public WhiteboardA: Front Rack Reverse LungeE2MOM for 10 minutes (5 sets): 6-8 E/S, 20X0B: Metcon (Time)4 rounds for time: 500 m Erg 21 AKB Swings, 24/16kg 15 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardCrossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225#...
CrossFit Metric - FitnessView Public WhiteboardCrossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Hanging Knee-raises 50 Single Unders Squat Cleans* *Round 1 - 15 @ 95# / 55# *Round 2 - 13 @ 115# / 75# *Round 3 - 11 @ 135#...
CrossFit Metric - PerformanceView Public WhiteboardConditioning A: E2MOM for 30 min (3 rounds): Station 1: Ski/Assault Bike @65% effort, 90 sec Station 2: 80ft KB farmer carry + 25 sec passive bar hang (supinated grip) Station 3: Row@65% effort, 90 sec Station 4: Goblet Cossack Squats, 8-10 E/S,...
CrossFit Metric - FitnessView Public WhiteboardConditioning A: E2MOM for 30 min (3 rounds): Station 1: Ski/Bike Erg @65% effort, 90 sec Station 2: 80ft KB farmer carry + 25 sec passive bar hang (supinated grip) Station 3: Row@65% effort, 90 sec Station 4: Goblet Cossack Squats, 8-10 E/S,...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (4 Rounds for reps)E7MOM for 28 min (4 rounds): 30 sec HS Hold 10/6 Strict Pull Ups 15 DB Goblet Squats, 50/35 20 Alt. Goblet DB Reverse Lunge 24 Alt. DB Snatch 30 Double Unders- if round 1 takes longer than 4 minutes, scale ...