CrossFit Metric - FitnessView Public WhiteboardA: Front SquatE2MOM for 8 minutes (4 sets): 6-8, 21X1B: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 30: 4 Strict Chin Ups 8 Push Ups 12 Air Squats 14 Cal ErgScale Chin Ups w/8 Ring Rows...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 30: 5 strict pull ups 10 push ups 15 Air Squats 250 m Row/Ski250 m = 25 reps for scoring purposes....
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift: 15 minutes to build to a heavy triple.This is not necessarily a 3 RM, just something that feels difficult.B: Metcon (Weight)EMOM 15: 30 Double Unders 3 Deadlifts- the deadlift load should be no more than 70% of today’s...
CrossFit Metric - FitnessView Public WhiteboardStrengthEvery 2 minutes for 5 sets: A: Deadlift, 12-15, 30X0Metcon (AMRAP - Rounds and Reps)AMRAP 15 15 American KB Swings, 24/16kg 15 Burpees 15 Cal Erg...
CrossFit Metric - FitnessView Public WhiteboardMetcon (4 Rounds for time)E7MOM for 4 rounds 250/200 m Row 10 Front Squats, 105/75 10 Burpees Over the Bar 250/200 m Row...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex, 8 -10 sets 1 Snatch High Pull + 1 Squat Snatch * emphasis on finishing with strong leg drive B: 3 position pause Snath Grip Deadlift, 4 seconds at each position 3 sets of 3...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)E2MOM for 30 minutes (3 rounds): Station 1: Row 400/350 m Station 2: 20-25 Ring Dips Station 3: 20-25 Toe to Bar Station 4: 80-100 D.U.s Station 5: 30 DB Alt Lunge, 50/35- limit working time at each...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Wod: For time: 800 m Row 60 Wall Balls, 20/14 40 Hang Power Cleans, 115/85 20 Strict Pull Ups 40 Hang Power Snatch 60 Atl Front Rack Lunge 800 m Row Break up work as you wish. One partner works, the other rests...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min @ high and sustain 12 DB Snatch 6 Burpee over box - Rest 3minB: Metcon (AMRAP - Rounds and Reps)5min @ high and sustain 12 DB Snatch 6 Burpee over box - rest 5minC: Metcon (AMRAP - Rounds and...