CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 8: M1: 1 wall walk + 25 second wall facing HSH M2: Alternating DB Box Step Ups, 12-14, 10X0Metcon (Time)10 Strict Chin Ups 20 Renegade Row 30 Cal Erg 40 DB Thrusters 30 Cal Erg 20 Renegade Row 10 Strict Chin UpsRX+ 35/25 Rx 25/15...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymnastic skill work based on class -10minB: Metcon (Weight)Hang Power Clean + Hang Squat Clean + Front Squat; 1.2.3 - tough weigth then 3 more sets @ 85-90%C: Metcon (Weight)Behind the neck strict Press @ 3131; 8-10...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 9 minutes (3 rounds): A1: Front Squat, 6-8, 30X1, (from floor) A2: Chip Ups, 3-6, 3011Metcon (No Measure)EMOM 15 M1: 8 KB Goblet Squat + 12 Sit Ups M2: 8 Burpees + 12 KB Swings M3: rest...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)For time: 30cal Row 30 Strict HSPU - Rest 2minB: Metcon (Time)For time 30 Cal Ski 30 TTB - Rest 2minC: Metcon (Time)For time 30 Cal row 30 Push ups - rest 2minD: Metcon (Time)For time 30 cal Ski 8 Rope Climbs...
CrossFit Metric - FitnessView Public WhiteboardSkills + Drills10 Minutes of Coach led: Skipping Progressions, - single unders - double undersMetcon (Time)5 rounds for time: 10 Deadlift, 155/105 20 Push Ups 30 Double Unders...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes: A1: Front Rack Reverse Lunge, 8-10 E/S, 20X1 A2: Ring Rows, 12-15, 3011Metcon (Time)5 rounds for time: 8 Burpee DB Box Facing Step Overs, 35/25 12 DB Push Press 16 DB RDL...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: EMOM 10: Clean Pull + Squat Clean B: Segmented Clean Pulls: 3 Position Pause, 3 by 3 C: EMOM 10: Front Squat, Speed Doubles...
CrossFit Metric - FitnessView Public WhiteboardMetcon (3 Rounds for time)Against a running clock complete: 4 rounds: 4 Burpees 6 Squat Cleans 12/10 Cal Row At 9 minutes complete: 3 rounds: 4 Burpees 6 Squat Cleans 12/10 Cal Row At 17 minutes complete: 2 rounds: 4 Burpees 6 Squat Cleans 12/10 Cal RowSprint each section with 85 to 90% effort....
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Thruster 3RM - from rack then 3x3 @ 85%B: Metcon (Time)100 Box Jumps 30/24" - step down every rep 100 KBS - 32kg/24kg 100 Burpees - no jump @ top 100 Thrusters @ 75/55# * Can anyone go under 30min? - compare to...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Single Arm Overhead Walking Lunge Station 2: Sideways Sled Drag, crossover leg pattern Station 3: Sled Push, 1 length: Heavy! Station 4: Russian Twist w/plate, 20 reps, slow Station 5: Lying Prone Hamstring Curl, 8-10,...