CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minutes Pull Up & Toes-to-Bar practice. L-Pull Up 5 x 3 Banded Pull Up 5 x 5 Strict Pull Up 5 x 10 Weighted Strict Pull Up 5 x 5 TTB 10 x 3Metcon (Time)For time (20-minute CAP) Power Snatch + TTB 1 to...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 10 KB Deadlifts 10 Reverse Fly 5 PushUps 10 Goblet Squat 30" Supinated Passive HangHang Squat CleanEvery 90 seconds R1 - 3 @50% R2 - 3 @55% R3 - [email protected]% R4 - [email protected]% R5 - [email protected]% R6 - [email protected]% R7 - [email protected]% R8 - [email protected]%B: Metcon (Time)For time: 2 rounds 15 Pull...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cossack Squats 20 Hollow Rocks 10 Side Plank Leg Abd 10 Push UpsWarm-up (No Measure)Specific Every 90sec. Set1 - 10 Reps @empty Barbell Set2 - 8 Reps @50% Set3 - 6 Reps @60%A: Metcon (Weight)E2MOM for 10 mins (5 sets) Paused Back Squat 5 @...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Quadruped Shoulder Taps 10 Alt. V-Ups 25 Glute Bridges 10 Lying Back ExtensionA: Metcon (Weight)EMOM 11 Power Snatch Complex 1 Snatch High Pull 1 Power Snatch M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85% - % of best Power SnatchB: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Hollow Rocks 15 Table Top 10 Bent Over + DeadliftA: Metcon (Weight)Clean Complex: EMOM 11 1 Power Clean 1 Hang Squat Clean 1 Front Squat M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85%- % of best Squat CleanB:...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 mins (4 rounds): A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side) A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side) A3: Strict Chin Ups, 3-9, 30X1 (Add weight if needed,...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)25-minute Power Snatch technique. 15-reps at 80% with flawless techniqueMetcon (Time)For time (15-minute CAP): Power Snatch @ 115/75 or 75/55 Bar Facing Burpees 4+8+12+16+20...
CrossFit Metric - CrossFitView Public WhiteboardA: Warm-up (No Measure)2 Rounds 250m Row 10 Bird Dogs 10 Reverse Snow Angels 10 Plate Ground to OHB: Warm-up (No Measure)Specific Set 1 (Barbell Only) 3 Snatch Deadlift 3 Snatch High Pull 3 Power Snatch 3 OHS 3 Squat Snatch Then EMOM 3 M1- 3 Squat Snatch @50% M2- 2 Squat Snatch @55% M3-...
CrossFit Metric - CrossFitView Public WhiteboardWarm UpRowing Technique EMOM 6 M1- 30 sec. Legs only M2- 30 sec. Arms only *M3- 30 sec. Legs + Arms * 1st easy pace/2nd medium pace/3rd fast paceA: Metcon (No Measure)EMOM 12 M1: Back Rack Alt. Reverse Lunges, 8-10 M2: Push Press,...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 30 Jumping Jacks 30 sec. Hollow Hold 30sec. Bridge Hold + 10 Glute Bridge 5 Deadlifts 5 H. Hang Muscle CleanWarm UpSPECIFIC EMOM 3 M1- 2 reps x 50% M2- 2 reps x 55% M3- 2 reps x 60%A: Metcon (Weight)Power Clean EMOM 10 M1-M3: 1 +...