CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsE2MOM for 12 minutes (3 rounds): Station 1: Skipping Progression Practice Station 2: Strict Hanging Knee Raises, 7 - 9 , 3111Metcon (AMRAP - Reps)AMRAP 14: 45 Deadlift 45 DB Push Press 45 DB Alt. Reverse Lunges (front rack) 45 Cal ErgDeadlift...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)5 sets @ SUSTAINED Row 15cal 10 HPC - 135/85# 10 Burpees over Bar 20 Sit ups 20 Wall Balls - rest 3min - Choose weight that you can move the whole time - Nothing should be limiter on this...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 12 minutes M1: Alternating DB Lunge, 14 - 16, 20X0 M2: Renegade Row, 14 - 16, 1011 M3: Broad Jump, 2 - 3, (note your distance)Metcon (Time)E5MOM for 15 minutes (3 rounds): 500 m Row or 450 m Ski or 1000 m...
CrossFit Metric - PerformanceView Public WhiteboardAA: Front Squat (4 x 5 sets; 75-80% - every 3:00)@22x1B1: Metcon (Weight)Front Foot Elevated DB reverse Lunges; 10/leg x 3; rest 30sec - 45# plate under front legB2: Metcon (No Measure)50 Banded Hamstring Curls x 3; rest 30secB3: Metcon...
CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 18 minutes (3 sets): Station 1: L - Sit Seated DB Press, 10 - 12, 31X1 Station 2: One Arm KB Row, 8 - 10 reps E/S, 2011 Station 3: Side Plank 40 seconds, E/SMetcon (Time)3 rounds for time: 400 m Run 25...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Reps)AMRAP 4: 30 Wall Balls 20 Burpees Max Set Strict Chin Ups rest 2 minutes AMRAP 4: 30 AKB Swings 20 Jumping Alt. Lunges Max Set Strict Chin Ups rest 2 minutes AMRAP 4: 25/20 Cal Erg 20 Burpees Max Set Strict Chin UpsTotal Chin Ups is score...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: EMOM 10 : @ up to 70% 3 second Paused at knee Hang Squat Cleans B: EMOM 10: @ up to 70% Power Clean + Paused Jerk (3 seconds in dip position)...
CrossFit Metric - CompetitionView Public WhiteboardA. : Metcon (Weight)Split jerk - Build to moderate 3B: Push Press + Push Jerk1.1 - Every 90sec x 5 sets - tough loadsC: Metcon (Time)For time: 21,18,15,12,9,6,3 Box Jumps - 30/24" Pull Ups...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)In teams of 2 (30 minute cap): For Time Complete: 175 Clean & Jerks*: Weights climb every 35 reps Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/80 Weight 4: 135/95 Weight 5: 155/105 *Every 5 minutes (including 0:00) 30/20* Cal Row 30 Toe to Bar Male/Female teams row 25...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (8 Rounds for reps)Great aerobic warm up for this 30sec Row 30sec KBS 30sec Burpee 30sec DU - rest 2min x 8 - High and sustainable effort - FAST transitions - Simple movements meaning you can have high turnover - Track reps per exercise to see your effort...