CrossFit Metric - FitnessView Public WhiteboardStrengthEvery 90 seconds for 24 minutes (4 rounds): Station 1: Incline DB Press, 8-10, 30X1 Station 2: V-Ups, 12-15, 20X0 Station 3: Barbell RDL, 8-10, 30X0 Station 4: Cal Row, 15/12Metcon (AMRAP - Rounds and Reps)AMRAP 7 20 DB Snatch, 35/25 10 Burpees...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Split Jerk Footwork Drills B: Front Squat + 2 Split Jerk@ 60-70%...
CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 8 minutes: Back Squat, 8-10, 30X0Metcon (AMRAP - Rounds and Reps)AMRAP 12 20 Alternating DB Lunge, 35/25 10 DB Push Press 5 Strict Pull Ups...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Squat Clean; 3,3,3,3; rest 2min - 80-85%B: Metcon (Time)12-9-6 Ring MU 9-15-21 Deadlift 225# - Rest 5minC: Metcon (Time)30-20-10 HSPU 10-20-30 PC - 135# - Rest 5minD: Metcon (Time)10-20-30 CTB/Pull Up 30-20-10 Box Jumps...
CrossFit Metric - FitnessView Public WhiteboardMetcon (No Measure) PARTNER WORKOUT AMRAP 7 Partner 1 - 10 KB Swings Partner 2 - Max TTB -Rest 3 minutes AMRAP 7 Partner 1 - 10 Box Jumps Overs (24/20) Partner 2 - Max KB Goblet Squats -Rest 3 minutes AMRAP 7 Partner 1 - 200m Row Partner 2 -...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Push Press 5 x 5; rest 2minB: Metcon (3 Rounds for reps)Pull Up/ CTB AMRAP (-3) x 3; rest 90secC1: Metcon (Weight)Single Arm Dumbbell Row; 12-15 x 3; rest 1minC2: Metcon (3 Rounds for reps)Push ups AMRAP (-3)...
CrossFit Metric - FitnessView Public WhiteboardStrength...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift 5 x 5 - building per set - go every 2:30B1: Metcon (Weight)Single Leg RDL @ 3111; 8-12/leg x 3; rest 1minB2: Metcon (Weight)DB Russian Step Up @1010; 8-10/leg x 3; rest 1minB3: Metcon (No Measure)Baned Hamstring...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes: 4 rounds A1: Standing DB Press, 8-10, 30X1 A2: Barbell Romanian Deadlift, 8-10, 31X1Metcon (Time)Againsts a running clock: At 0:00 minutes Complete: 30/25 Cal Erg At 4 minutes Complete: 50 Wall Balls At 8 minutes Complete: 25 Burpees At 12 minutes Complete: 30/25...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (Time)Performance Workout: In same gender pairs complete for time (50-minute CAP): 150 Wall Balls 20/14 125 Alternating DB Snatch 50/35 100 Toes to Bar 75 American KBS G/Y 50 Hand Release Push Ups 25 Bar Muscle UpsMetcon (Time)Fitness Workout: In same gender pairs complete for time (50-minute...