CrossFit Metric - PerformanceView Public WhiteboardMetcon (Time)In same gender pairs complete the following for time: 100 Burpees 100 Calorie Row 100 Double DB Front Squats (50/35 or 35/25) 100 Abmat Sit Ups 100 Box Jump Overs 100 DB Devil Press (35/25 or 25/15) Partners can tag in and out as you wish....
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)5 rounds for time 10 Power Snatch, 75/55 10 Box Jump (step down) 10 Burpees...
CrossFit Metric - FitnessView Public WhiteboardStrengthWave Sets: Deadlift 10, 8, 6, 8, 10 Rest 2 minutes between setsMetcon (Time)Complete sets: 1 to 10 Front Squats, 95/65 Bar Over Burpees (lateral)...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Build to a heavy squat clean in 15 minutes. B: Front Squat, 4, 4, 3, 2...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)AMRAP 20 100 Double Unders 75 Wall Balls 50 Hang Power Cleans, 115/75 25 Toe to Bar...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Bench Press Build to Max for the day in 12minB: Metcon (Time)For time 50 Cal Row 50 PS - 75# 50 TTB 50 thrusters 75# - Cap 15min - rest 10minC: Metcon (Time)Row 1k 25 burpee over box Row 800m 25 Burpee over box Row 600m 25 Burpee over...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @ 82x1; 3-4 x 4; Every 4minB1: Metcon (AMRAP - Reps)Ring Pull Up AMRAP (-3) x 3; rest 1minB2: Metcon (Weight)Jumping Lunges x 30 - can add weightB3: Metcon (Weight) Weighted Side Plank 30sec /side -...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Workout!! AMRAP 20: 100 Cal Erg 80 DB OH Alt Lunges (single arm) 60 DB Snatch 40 Burpees 20 Strict Pull Ups/40 ring rows- break the work up as you wish - one partner works while the other rests...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 Sets @ 85% 12 Cal Ski 10 DB FS 12 Cal Ski 45DU - Rest 2:30B: Metcon (3 Rounds for time)3 sets @ 85% 12 Cal Row 10 Burpee 12 Cal Row 10 TTB - Rest 2:30...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10 Min 1-4: Push Press, 6-8, 10X1 Min 5-6: rest Min 7-10: Push Jerk, 6-8, 10X1Metcon (Time)For time: Thrusters, 75/55 20-15-10-5 Sit Ups 40-30-20-10...