CrossFit Metric - FitnessView Public WhiteboardStrength EMOM 12 (4 rounds): Station 1: Box Step Up, 6-8 ES, 20X1 Station 2: Strict Chin Ups, 3-6, 3011 Station 3: Renegade Row, 12-14, slowMetcon (Time)3 rounds: 10 Burpees 20 AKB Swings 30 Sit Ups 40 Air Squats...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean Progression: - Muscle Clean from Power Position - Drop Squat - Tall Clean - Bar Contact + Tall Clean - Top down Squat Clean B: Push Press: 5, 4, 3, 3, 2...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner Wod AMRAP 25: 80 Deadlift, 185/125 100 Wall Balls, 20/14 100 Cal Row 80 DB Push Press, 35/25 * break work up as you wish. * one partner works while the other rests...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Thruster 3RM - 20minB: Metcon (3 Rounds for time)3 sets @ high Effort 1000m row 10 Ring MU/Bar MU 20 KBS - 24/32 30 WB - 20-14# - Rest 6min...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 3RMB1: Metcon (Weight)DB RDL 10/leg x 3; rest 30secB2: Metcon (Weight)DB Incline Bench Press @42x1; 8-12 x 3; rest 30secB3: Metcon (Weight)DB Hammer Curl @ 4010; 8-12 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Forward facing sled drag (heavy), 100ft Station 2: Bear Crawl, 100 ft Station 3: Rope Pull Sled Drag, 100ft Station 4: Russian Step Ups, 10 reps, each side Station 5: Plank w/plate on...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 70% Row 750m 30 Box Step ups 30 Push Ups - Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 70% Ski 500m 20 Sit ups 10 TGU - 24/16kg...
CrossFit Metric - FitnessView Public WhiteboardStrengthA: EMOM 6: 4 Strict Press + 4 Push Press B: EMOM 6: M1: Deadlift, 8-10, 20X0 M2: restC: Metcon (AMRAP - Rounds and Reps)AMRAP 10: 10 Devils Press 15/12 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skills - 10min MU, Bar MUB: Metcon (Weight)Hand Snatch 3,2,1,1,1C: Metcon (Time)For time: 10 Burpee Pull Up 100 Double unders 10 Wall walks 100 Double unders 10 Wall walks 100 Double unders 10 Burpee Pull Up...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM 25 (5 rounds) Station 1: 40 seconds D.U. Station 2: 14-16 KB Goblet Alt. Lunge Station 3: 15-20 KB Swings Station 4: 15-20 V-Ups Station 5: Rest...