CrossFit Metric - FitnessView Public WhiteboardStrength E3MOM for 12 minutes (4 rounds): A1: Romanian Deadlift, 8 - 10, 3011 A2: Wall walks, 2 - 3Metcon (Time)3 rounds for time: 400 M run 25 Sit ups 20 Push PressRx 35/25 for DB, 75/55 for barbell...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)MU/ Bar MU skill Work - 10minB: Hang Power Clean (3RM - 15min)C: Push Press (3RM - in 15min)...
CrossFit Metric - FitnessView Public WhiteboardMetcon (3 Rounds for reps)A: AMRAP 5 15 Cal Erg 15 American Swings, 24kg/16kg rest 5 minutes B: AMRAP 5 15 Wall Balls, 20/14 8 Pull Ups / 15 Ring Rows rest 5 minutes C: AMRAP 5 14 Renegade Rows, 35/25 10 Devils Press, 35/25...
CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM: A1: Standing DB Press, 8 - 10, 21X1 A2: Alternating DB Lunge, 14 - 16, 20X0 A3: Strict Chin Ups, 3 - 6, 3011Metcon (Time)4 Rounds for Time 10 Squat Clean Thrusters 10 Burpees 10 TTB...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Snatch Warm up and prep - Make sure you move GREAT before going into workoutB: Metcon (Time)35-25-15 Row Cal 9-7-5 - Snatch 135/95 30-20-10 Burpeee to 6"...
CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes, (5 sets): Push Press/Push Jerk, 5 -7 repsMetcon (Time)21 - 15 - 9 DB Thruster DB Box Step OversRx 35/25...
AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: 3 position snatch complex: High Hang + Knee + Floor - build to 70% of max snatch B: Snatch Pulls at 100% of max snatch: 1 + 1 + 1, 3...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Reps)Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters....
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Build to max load: 12 Deadlift 9 Hang Power Clean 6 Shoulder to overhead - Needs to be unbroken bar CANT rest on the floor - 20min CAPB : Metcon (3 Rounds for time)3 sets @90%: 15 CTB 20 KBS 15 bjo - 24" rest walk 1:1C:...
AnnouncementsMetric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for weight)Back Squat @33x2; 4 reps x 5 sets - every 3minB: Metcon (Time)10-8-6-4-2 Back Squat @ 70% 5-4-3-2-1 Rope Climb...