CrossFit Metric - PerformanceView Public WhiteboardA: Back Squat (5 by 5)- Start at 60% and build to 80% over the course of 5 sets - rest 2 to 3 minutes between setsB: Metcon (Time)Partner WOD: Complete 3 rounds for time: 1000 m row 50 Russian KB Swings, 24/16kg 40 V-Ups-...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes (8 sets): Power Snatch + 2 OH SquatsMetcon (Time)For time: 25-20-15-10 Power Snatch, 75/55 Wall Balls, 20/14...
CrossFit Metric - PerformanceView Public WhiteboardWarm-up (No Measure)Barbara Notes: - In anticipation of strict pull ups in this years OPEN, some athletes may prefer to sub 10 strict pull ups for the 20 kipping. Time under tension will be approximatlely the same. - Coaches: be aware...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 5 rounds: 5 Strict Pull Ups 15 Push Ups 30 Sit Ups 40 Air Squats- record time it takes to complete each round - Aim for consistent splits...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 16 minutes (8 sets): Clean & Jerk- start at about 70% and build to something heavy over the course of the EMOM. - record your heaviest liftB: Metcon (Time)2 Rounds for Time: 25/20 Cal Row 20 Toe to Bar 15 Ground...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes (8 sets): Power Clean & 2 Push PressMetcon (Time)Complete 3 rounds for time: 20/16 Cal Erg 12 Knee to Elbow 10 Ground to Overhead, 95/65...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 27: 20 Single Arm Push Press 10 DB Box Step Overs 20/15 Cal Row 10 Burpee Box Overs 20 DB Romanian Deadlift 10 Front Rack DB Squats 20 DB Weighted Sit Ups- one partner works while the other rests - must...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes: A1: DB Alt. Box Step Ups, 14-16, 20X0 A2: V-Ups, 15-18, 10X0Metcon (Time)For Time: 21-15-9-6 DB Thrusters, 35/25 Toe to Bar *9 Burpees after each round....
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 3 sets of 3 B: Hang Snatch from knee, 1.1 Build to 75% C: Snatch Pulls, 3 sets of 3 Build from 80 to 100%...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner WOD: 100 Wall Balls, 20/14 80 Alt. DB Snatch 60 DB Goblet Squats 40 Strict Pull Ups/Ring Row 20 Burpees 40 Toe to Bar 60 Single DB F. Rack Alt. Lunge 80 Single Arm DB Push Press 100 Cal Row Rx: 50/35 30 Minute Time Cap...