CrossFit Metric - FitnessView Public WhiteboardMetcon (7 Rounds for reps)E3MOM for 21 minutes (7 rounds) 4 Strict Chin Ups 6 Hang Power Clean, (75/55) 8 Shoulder to Overhead 10 Back Rack Alt LungeComplete one full round prior to starting to determine appropriate weight and rep scaling (if needed)...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 1 and 1/4; 6,4,2,6,4,2; Every 2:30B: Metcon (Weight)Barbell Front Rack Reverse Lunges; 8/leg x 3; rest 1min b/t legsC1: Metcon (AMRAP - Reps)Pronated Pull Up @ 30x2; 3-12 x 3; rest 30secC2: Metcon (AMRAP - Reps)Ab...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSplit Jerk: - Establishing positions for footwork - grip width - Dip Basics - Drive - fixation - recovery 20 minutes to work up to a heavy Single from the racks...
CrossFit Metric - FitnessView Public WhiteboardToes-To-Bar (- coach led progression)Metcon (Time)For time: 15-12-9-6 DB Thruster Toe to bar Burpees...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 25 2 Squat Cleans 165/115 15 Cal Row 30 D.U. 4 Squat Cleans 15 Cal Row 30 D.U. 6 Squat Cleans 15 Cal Row 30 D.U. 8 Squat Cleans 15 Cal Row 30 D.U. Continue with this pattern...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (10 Rounds for time)10 rounds @ sustain 4 HSPU 5 squat clean - 135/105# 6 CTB/ pull up 7 KBS - 2/1.5 pd - Rest 90sec...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Pull Station 2: Sand Bag Back Rack Walking Lunge Station 3: Sled Pull Row Station 4: DB Box Step Overs, 16 reps Station 5: Renegade Row, 16 reps Station 6: Strict TTB, 6-8...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Snatch 3,3,2,2,1,1 - Every 2minB: Metcon (Time)For Time: Row 800m 21 Hang Power Snatches 95 21 Burpee Box Jumps 24" Row 600m 15 Hang Power Snatches 95 15 Burpee Box Jumps 24" Row 400m 9 Hang Power Snatches 95 9 Burpee Box Jumps 24"C: Metcon (Time)L sit Accumulate...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HSPU - Skill WorkB: Metcon (Weight)Banded Deadlift 3-5 x 5; - every 3min - Tough more than last weekC1: Metcon (Weight)Incline DB Press @31x2; 6-8 x 3; rest 30secC2: Metcon (Weight)SA DB Row @30x1; 6-8 x 3C3:...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM for 12 minutes (3 rounds) Station 1: 14 - 20 Plank Shoulder Taps or HS Pike on Box Shoulder Taps Station 2: 35 second Side Plank Left Station 3: 35 second Side Plank Right Station 4: 15 - 20 PVC OH...