CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Banded Deadlift - 3 TNG - Every 75 sec x 8 sets - building setsB1: Metcon (Weight)Weigted Dips @ 22x1; 3-5 x 3; rest 30secB2: Metcon (Weight)Upright Row 8-12 x 3; rest 30secB3: Metcon (No Measure)Banded Face Pull...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Paused Power Snatch + 2 OH Squats Pause at top of knee for 3 seconds: - vertical shin - balance in full foot - knees out - chin upMetcon (Time)For time: 18-15-12-9-6 OH Squats Cal ErgChoose a weight that you could OH Squat for 20+ reps...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ high effort: 20 Cal Row 20 DB Thruster - 50/35 20 Box Jump 24/20" 20 Cal Row 20 DB Snatch 50-35 100DU - rest 4min...
CrossFit Metric - FitnessView Public WhiteboardWorkout #1Complete 2 rounds: AMRAP 2: 15/12 Cal Erg + Max Push Ups rest 1 minute AMRAP 2: 15/12 Cal Erg + Max V-Ups rest 1 minute AMRAP 2: 15/12 Cal Erg + Max Ring Row rest 1 minuteWorkout #23 rounds for time: 20 DB Snatch 10 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymnastic skill 10min - based on skill levelB: Metcon (Weight)Squat Clean 3,3,2,2,1,1 - build per set last - all toughC: Metcon (Weight)Push Press Tough 3 - then 3 more singles on that weight...
CrossFit Metric - FitnessView Public WhiteboardWorkout #1EMOM 25 (5 rounds) Station 1: Double Under 40 second AMRAP Station 2: Strict Chin Ups, 4-6, 3011 Station 3: DB Front Rack Squat, 10-12, 20X0 Station 4: Row 10-15 Calories Station 5: restWorkout #22 rounds for quality: 100 ft bear crawl 20 Lying Leg Raises 1...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)6min AMRAP 21-15-9 HPSU Row Cal AMRAP Burpees in remaining time - Rest 4minB: Metcon (AMRAP - Rounds and Reps)6min AMRAP 21-15-9 WB Ski Cal - AMRAP Burpees in remaining timeC: Metcon (AMRAP - Rounds and Reps)6min AMRAP 21-15-9 KBS @ 32/24 Box Jumps AMRAP Burpees in...
CrossFit Metric - FitnessView Public WhiteboardDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click...
CrossFit Metric - FitnessView Public WhiteboardWeightliftingA: Thruster Progressions - Front Rack - Front Squat - Push Press - Thruster B: EMOM 5 Barbell Thruster, 6 - 8Metcon (Time)21-15-9-6 Thruster. 75/55 Calorie Row...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean Complex: EMOM 10 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat B: Front Squat: 4 sets, 4 - 6 reps, 20X1 tempo rest 2 minutes between sets...