CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two, partners alternate the completion of entire rounds A: AMRAP 15 3 Devils Press 6 Toe to Bar 9 DB Front Rack Alt. Lunge Rest 5 min then do B:Rx: 35/25Metcon (Time)B: In pairs complete 2500 m...
CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (3RM)B: Metcon (Time)50 HSPU for time * strict if possible - 12min CAPB: Metcon (Weight)Rear Foot Elevated Split Squat - 8RM/ Leg...
CrossFit Metric - FitnessView Public WhiteboardConditioning Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 400 Meter Run Station 2 – 30 Wall Ball Shots Station 3 – 450/400 Meter Row Station 4 – 15 Strict Pull-Ups Station 5 – 15 Burpee Box Jump or Step-Overs Your goal...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)12-minute AMRAP 75 Snatches 75/55# 75 Wall balls 20#/10′ 14#/9′ 75 Row calories...
CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 18 minutes (3 rounds): Station 1: Front or Goblet Squat, 8 - 10 reps, 21X0 Station 2: Side Plank (left), 45 sec Station 3: Side Plank (right), 45 sec Station 4: Hanging L-Sit, 45 secMetcon (AMRAP - Rounds and Reps)Against...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HSPU/ Pull Up - skill work - 10minB: Snatch (3RM )C: Strict Press (1RM )...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For Time: 50 Cal Erg 75 Wall Balls 50 Cal ErgThis is a Fitness Class Benchmark WOD. Note your score today as we will test again in the fall.Strength E2.5MOM for 10 minutes (4 sets): Paused Sumo Deadlift, 6 - 8 reps,...
CrossFit Metric - PerformanceView Public WhiteboardA: Long Aerobic (Time)10 Rounds for time 500m Row 8 burpees over rower...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsSkipping/Double Under Clinic: - rope length - body position - timing and rhythm - progressions from single to double EMOM for 8 Minutes: M1: 40 sec AMRAP Double Under M2: 16 Alternating DB LungeMetcon (Time)21 - 15 - 9 Amerian KB swimgs 24kg/16kg KB Goblet...
CrossFit Metric - PerformanceView Public WhiteboardA: Back Squat (3RM in 15min )B: Metcon (Time)For time: 20 sets of 5 unbroken Pull ups * Can do CTB if really proficient * Drop reps per set if not great with pull ups - 2s or 3s - unbrokenC: Metcon (No...