CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry, 150 ft Station 2: Low Handle Sled Push Station 3: Rope Sled Drag Station 4: Soft Plyo Super RX Box Jump, 6-8 reps Station 5: Ring Rows, 15 reps, elbows...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift 8 reps TNG - Every 3min x 5 - building from 70%B1: Metcon (Weight)DB Floor Press With hip Bridge 8-10 x 3; rest 30secB2: Metcon (Weight)Single Arm Ring Row 8/arm 3; rest 30secB3: Metcon (No Measure)FLR 1min...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 20 minutes (4 rounds): Station 1: Ring Support, 30-40 seconds Station 2: Skipping Practice, 30-40 seconds Station 3: Hand Stand Hold, 30-40 seconds Station 4: V- Ups, 12-15 reps Station 5: RestMetcon (AMRAP - Rounds and Reps)AMRAP 9: KB Sumo DLHP, 24/16kg KB Goblet...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ Increasing effort Row 500m 1 Round Cindy Row 500m 1 Round DT Row 500m - Rest 5min...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds) A1: Thrusters, 8-10, 20X1 A2: Hanging Knee Raises, 6-8, 3111Metcon (AMRAP - Reps)AMRAP 6: 10 Wall Balls 10 Cal Erg Rest 2 minutes AMRAP 6: 10 Burpees 10 Ring Rows...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymanstic skill work based on class -10minB: Metcon (Weight)Hang Power Clean Tough 5C: Metcon (Weight)Every 90sec x 4 30DU + 5 HPC @ +85% of BD: Metcon (Weight)Tall Kneeling Arnold press @ 3131; 8-10 x 3; rest...
CrossFit Metric - FitnessView Public WhiteboardStrengthDeadlift: E2MOM for 10 minutes: Set 1: 20 reps Set 2: 18 reps Set 3: 16 reps Set 4: 14 reps Set 5: 12 reps Choose a load that is difficult to lift unbroken for the first set of 20 repsMetcon (AMRAP...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min @ High and sustained 2,4,6,8,etc Burpee Row Cal - Rest 3minB: Metcon (AMRAP - Rounds and Reps)5min @ High and sustain 2,4,6,8, etc DB Snatch 35DUC: Metcon (AMRAP - Rounds and Reps)5min @ High and sustain 15KBS 15 Burpees...
CrossFit Metric - FitnessView Public WhiteboardMetcon (4 Rounds for reps)4 Rounds: 5 strict pull ups 15 push ups 20 sit ups 25 Air Squats Rest 1 minuteAim for the same time for each round.GymnasticsA: Accumulate 3 minutes in a wall assisted hand stand hold. - Scale with box assisted HSH...
CrossFit Metric - FitnessView Public WhiteboardStrengthStrengthBack Squat: Sets: 10-8-6-10 Tempo: 30X0 Rest 2 minutesMetcon (AMRAP - Rounds and Reps)AMRAP 12 8 DB Box Step Overs, 35/25 16 DB Push Press 32 Double Unders...