CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes: Front Squats, 6-8, 30X1Metcon (Time)5 rounds for time: 15 Thrusters 10 V - Ups 5 Burpees- choose a thruster weight that you can move unbroken for 20+ reps in a a rested state....
CrossFit Metric - FitnessView Public WhiteboardA: Hang Power SnatchEMOM 8: 1 Hang Power Snatch + 1 OH Squat *Pause in Catch Position for 2 seconds *Pause in bottom of OH Squat for 2 secondsB: Metcon (AMRAP - Rounds and Reps)6 rounds for time: 3 Hang Power Snatch 7 OH Squats 11...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: E2MOM for 12 minutes (6 sets): 1 Squat Clean + 1 Front Squat + 1 Split Jerk. - Build to 70% of max Jerk. B: 4 sets of 3 Push Jerk (from rack) - Build to 80% of max Push...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Every 2:30 for 15 minutes (6 sets) Squat Clean + Push Jerk, 1.1, rest 5-7 seconds between 2 singles-recommended percentages: Set 1: 60% Set 2: 65% Set 3: 70% Set 4: 75% Set 5: 80% Set 6: 85% -record heaviest successful liftB: Gymnastics EMOM 15...
CrossFit Metric - FitnessView Public WhiteboardB: Metcon (AMRAP - Rounds and Reps)In teams of 2 AMRAP 15 15 Deadlifts 12 Burpees over bar (lateral) 9 Toe to bar- Partners alternate movements - One pattern works while the other restsA: Metcon (Time)Partner WOD For Time: 2000 m row- Break up as you wish...
CrossFit Metric - PerformanceView Public WhiteboardGymnasticsA: EMOM 10: Pull Ups Options: Level 1: 1-3 Strict Pull Ups, 40X1 Level 2: 4 -8 Kipping Pull Ups Level 3: 5-8 CTB Pull Ups Rest 3 minutes before section B B: Complete 2 sets to failure, aim for 35...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: light sled push for speed, 80 ft intervals Station 2: Bottoms up KB OH Walk, Alt. arms each length Station 3: Sunami Waves: Single Battle Rope, 30 seconds on, 30 seconds off Station 4:...
CrossFit Metric - PerformanceView Public WhiteboardA: Push Press + Push JerkE2MOM 10 (5 sets): 3 Push Press + 2 Push Jerk- goal is to build barbell cycling efficiency. - load should challenge but reps should look smooth and prettyB: Metcon (Time)For time: 15-12-9 Hang Power Clean, 135/95 Shoulder to Overhead Cal...
CrossFit Metric - FitnessView Public WhiteboardB: Metcon (Time)For time: 21-15-9 Hang Power Clean, 95/65 Shoulder to Overhead Cal Row/SkiA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 8-10 Push Press- goal is to improve barbell cycling, reps should look balanced and smooth - record heaviest successful set...
CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatE2MOM for 10 minutes (5 sets): Front Squat 4-5, 20X1- load should be between 65-70% of your 1RM - expect drop off in concentric speed due to incomplete restB: Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats...