CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat 3-5 x 5; rest 2-3minB1: Metcon (Weight)Weighted Dips @41x1; 3-5 x 3; rest 30secB2: Metcon (Weight)Rear Foot Elevated Split Squat 8/leg x 3; rest 30secB3: Metcon (Weight)KB Side Bend 12/side x 3; rest 2min...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)10 Rounds 8 Toes To Bar 10 dumbbell hang clean and jerks 50/35# 14 Cal Row - Rest 90sec...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: Paused* Power Snatch* *concentric pause for 3 seconds at knee. *3 second pause at catch - pause at knee with vertical shins, knees out, balanced feet, head up. - pause at catch in quarter squat, hips back, bar "fixation" on.Metcon (4 Rounds for...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skills - Gymnastic skill based on classB: Metcon (Weight)Split Jerk 2 - Every 90sec x 8 sets - buildingC: Metcon (Weight)Push Press 3-5 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: L-Sit DB Press, 10-12, 30X1 A2: Strict Chin Ups, 3-6, 2011X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal ErgThis is a Metric benchmark workour. Record your time, which erg you used and what...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)20min AMRAP Row 20 Cal 50 DU 3 rounds of ( 3 PC/ 6 Push up/ 9 Scquats)...
CrossFit Metric - FitnessView Public WhiteboardStrengthEvery 90 seconds for 18 minutes (4 rounds): Station 1: One Arm DB Row, 8-10 E/S, 2011 Station 2: Alternating DB Box Step UP, 14-16, 20X0 Station 3: Barbell Romanian Deadlift, 10-12, 30X0Metcon (AMRAP - Rounds and Reps)AMRAP 9 12 V-Ups 12 Hang Power Cleans,...
CrossFit Metric - FitnessView Public WhiteboardCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap- Scale to a load that allows for 20+ reps unbroken in a rested state. - Double Unders can be scaled to single unders 2...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 12,3,12,3; - every 4minB1: Metcon (Weight)Weighted Pull Up 3-5 x 3; rest 30secB2: Metcon (Weight)Banded Russian KBS 20 x 3; rest 30secB3: Metcon (No Measure)AB Roll Out 10-15 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Nancy (row): 5 rounds for time: 500 m Row or 1000 m Bike Erg 15 Overhead Squats, 95/65...