CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: Hang Squat Clean + 4 Front Squats rest/skip minute 5 *emphasis is on good positions and mechanics, use manageable loadsMetcon (Time)For Time: 21-15-9-6 Thruster, 75/55 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 10,2,10,2; - every 4minB1: Metcon (Weight)Single Arm DB Row 12/arm x 3; rest 30secB2: Metcon (Weight)Pendlay row @ 8-10sec negative; 2-4 x 3; rest 30secB3: Metcon (Weight)Weighted anchored Sit ups; 15 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Kneeling Unlilateral DB Press, 8-10, 30X1, left side A2: Kneeling Unilateral DB Press, 8-10, 30X1 Right Side A3: Snatch Grip Romanian Deadlift, 8-10, 40X0 * DB press done with left hand with left knee down and right...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Front squat tough 3 in 12’B: Metcon (Time)For time 21-15-9-6-3 Strict HSPU Front Squat Burpee over the bar...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 25 10 Box Over Facing Burpees 15 Deadlift 115/75 10 Hang Power Cleans 15 Alternating Front Rack Lunge 10 Front Squats- partners alternate movements - one works while the other rests - choose a barbell weight that you can move...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min - sustain 12 power Snatch 75# 6 CTB/Pull Ups - Rest 5minB: Metcon (AMRAP - Rounds and Reps)5min - sustain 12 CJ - 75# 6 Box Jumps overs - Rest 5minC: Metcon (AMRAP - Rounds and Reps) 5min -...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Pull Station 2: Sand Bag Back Rack Walking Lunge Station 3: Sled Pull Row Station 4: DB Box Step Overs, 16 reps Station 5: Renegade Row, 16 reps Station 6: Strict TTB, 6-8...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymnastic based on classB: Metcon (Weight)Sumo Barbell Good morning @31x1; 8-10 x 3; rest 2minC1: Metcon (Weight)Barbell Bend Over Row @3110; 8-10 x 3; rest 30secC2: Metcon (Weight)DB Reverse Fly @2111; 8-12 x 3;rest 2minC3: Metcon (No...
CrossFit Metric - FitnessView Public WhiteboardVapor (4 Rounds for reps)4 rounds: max cal erg max devils press, 25/15 max Wall Ball, 20/14 Rest 1 minuteRX + 35/25 - Benchmark WOD -Score 4 rounds seperately - Aim for consistent rounds -Note which Erg was used - Note loads usedCoreEMOM for 8 minutes: M1: Lying Leg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ Sustain Row 1000m 30 DB FR Lunges 20 TTB 10 Burpees Over Box 30" - Rest 4min...