14 Nov

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CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: AMRAP 50 seconds: 3 position isometric chin ups* A2: Alternating DB Lunge, 12-14, 20X0 *- Fast concentric - 5 second pause at 45 Degrees - 5 second pause at 90 Degrees - 5 second pause at 120 Degrees - 1...

13 Nov

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CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 2 Hang Power Clean + 3 Front SquatsMetcon (Time)Buy in: 21 Burpees Then: 15*-12*-9*-6* Deadlift *35 Double Unders Buy out: 21 Burpees- Complete 35 double unders after each set of deadlifts. - Deadlift load should be a weight that you can move for 20+ reps...

12 Nov

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CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 9 minutes (3 rounds): A1: Push Ups, 8-12, 40X0 A2: Standing Strict DB Press, 8-12, 20X1B: Metcon (Time)50 V-Ups for timeC: Metcon (AMRAP - Rounds and Reps)AMRAP 12 21 AKB Swings 15 KB Goblet Squats 9 Burpees...

10 Nov

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CrossFit Metric - PerformanceView Public WhiteboardFull ProgramWOD1: AMRAP 11 55 Cal Row (60 if M/M, 50 if F/F) 100 Wall Balls 200 D.U. RX: 20/14 Scaled: 14/10 Single Unders WOD 2: 9 minutes to establish: 2 Rep Max Shoulder to Overhead* buy in 40 synchro burpees on to a plate. Weight must be taken from the floor. Score...

09 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @50x2; 6-8 x 5; rest 2minB1: Metcon (Weight)Barbell Single Leg Hip Thrust 10/leg x 3; rest 30secB2: Metcon (Weight)Pendlay Row @1113; 6-8 x 3; rest 30secB3: Metcon (Weight)DB Alternating Hammer Curl @ 20x1; 8-12 x 3;...