CrossFit Metric - FitnessView Public WhiteboardStrengthShoulder to Overhead Barbell Complex: E2MOM for 8 minutes: 5 Strict Press 4 Push Press 3 Push Jerk *if Push Press is new to athlete: do 5 Strict Press + 5 Push PressMetcon (Time)For Time: 40 DB Snatch 10 Burpees 30 DB Snatch 10 Burpees 20 DB Snatch 10 Burpees 10 DB...
CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 8 minutes: Front Squat, 5 - 7, 22X1Metcon (3 Rounds for reps)AMRAP 3: 500 m Erg + max strict chin ups (ring row) rest 1 minute AMRAP 3: 500 m Erg + max KB goblet squat rest 1 minute AMRAP 3: 500...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)Row 30sec 7 Burpees Row 30sec 7 Box Jump Over x 5 - rest 4minB: Metcon (Time)Ski 30sec 50DU Ski 30sec 5 HSPU/ 7 HR Push ups x 5 - Rest 4minC: Metcon (Time)Bike 30 sec 10 KBS Bike 30 sec 5 Dips x 5...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Balance Complex: 2 Snatch Grip Push Press 2 Power Snatch Balance 2 Full Snatch Balance * Build to 50 - 55% of max snatch B: Power Snatch + Hang Squat Snatch * build to 80% of max snatch...
CrossFit Metric - FitnessView Public WhiteboardStrength EMOM for 8 minutes: M1: Barbell Step Ups, 6/6, 10X0 M2: Renegade Row, 12-14, 2011Metcon (4 Rounds for time)E4MOM for 16 minutes (4 rounds) 15 Deadlift 40 D.U. 15 HR Push Ups...
CrossFit Metric - FitnessView Public WhiteboardMetcon (3 Rounds for time)3 Sets for Time: 12-9-6 Pull Ups 7-5-3 Front Squats, 155/105 *400 m row after each set (after Set of 3 Front squats) Rest 3 minutes...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Clean + PP + PJ; 1.2.3 - Tough setB: Metcon (Time)Every 2:30 x 5 3-5 Ring MU 15 WB 100m SkiC: Metcon (Time)Every 2:30 x 5 10 TTB 10 DB G2OH 10 cal BikeD: Metcon (Time)100cal Row - Every 20 complete 1 Round of...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 3RMB1: Metcon (Weight)DB reverse Lunge into RDL; 10/leg x 3; rest 30secB2: Metcon (Weight)DB Bench Press @42x1; 8-12 x 3; rest 30secB3: Metcon (Weight)Barbell Biceps Curl @4010; 8-12 x 3; rest 2min...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Low Handle Sled Push Station 2: Sled Row* Station 3: Offset KB Farmer Carry Station 4: 1 minute AMRAP Wall Ball Station 5: Renegade Row with Full Trunk Rotation, 16 - 18 reps Station 6:...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 70% Row 750m 30 Box Step ups 30 Air Squts - Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 70% Ski 500m 20 Sit ups 5 Dips...