AnnouncementsLabour Day Class Schedule: This Monday, September 3rd CrossFit Metric is open for two morning classes: 8:30 am and 9:30 am Fitness/Performance. All other classes are cancelled.CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Split Jerk - Tech Work 10minB: Metcon (Weight)Below...
AnnouncementsLabour Day Class Schedule: This Monday, September 3rd CrossFit Metric is open for two morning classes: 8:30 am and 9:30 am Fitness/Performance. All other classes are cancelled.CrossFit Metric - FitnessView Public WhiteboardGymnastics15 Minute Gymnastics Kipping Pull Up Clinic: - Hollow Positions - Beat Swing -...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @consistent effort: 20 Toes To Bar 20 FS - 135#/95# 20 cal row 20 DL - 135#/95# 20 bjsd - 24" rest walk 3 min - Know yourself - Unbroken OR SMART breaks is goal!...
CrossFit Metric - FitnessView Public WhiteboardStrengthE2.5MOM for 10 minutes (4 sets): A1: 10 - 12 Deadlift, 20X1 A2: 10 - 12 Lying Leg Raises, 2111Metcon (AMRAP - Reps)4 rounds: 30 second Erg (85% effort, Cal) 30 second rest 30 second Push Press 30 second rest 30 second Hang P. Clean 30 second rest 30...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat @22x1; 5,4,3,3 - Every 3min - Build per set start 80-85%ishB1: Metcon (Weight)Rear Foot Elevated Split Squat; 10/leg x 3; rest 30secB2: Metcon (Weight)Dumbbell Romanian Deadlift; 20 x 3; rest 30secB3: Metcon (Weight)Weighted Pull Up; 3-5 x 3;...
CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM 12: M1: 40 second Hand Stand Hold M2: 4 - 6 Strict Chin Ups, 41X1 (strict tempo) M3: 40 second D.U. practiceMetcon (Time)2 rounds for time: 20 Pull Ups / Ring Rows 30 Push Ups 40 Sit Ups 50 Air Squats 60 D.U.'s...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsHang P. Clean & Push Press: Technical Barbell Prep for WODMetcon (2 Rounds for reps)On a running clock: AMRAP 5 3 Burpees 6 Hang Power Cleans 9 Push Press Then rest exactly 2 Minutes At 7 minutes: AMRAP 5 12/10 Cal Row 12 Box Jumps (step down), 24/20...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean Complex E2MOM for 16 minutes (8 sets): 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat *70% of max PC...
CrossFit Metric - PerformanceView Public Whiteboard...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Thruster 3RM - from floor in 15minB: Metcon (AMRAP - Rounds and Reps)"Sage" 20min AMRAP 20 Thrusters - 135/95 20 Pull Ups 20 Burpees...