Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for distance)Row 90/90 x 3 - HIGH effort but sustainableB: Metcon (4 Rounds for time)Row 300m 8 TnG PC 135/95# - 115/75# 8 Burpees over...
Announcements1. Metric Beach Volleyball!! July 8th @ Polson Pier. Sign up at front desk!CrossFit Metric - FitnessView Public WhiteboardGymnasticsE1.5MOM for 12 (4 rounds): Station 1: 40 sec Nose to Wall HSH Station 2: 5 - 7 Super RX Box Jumps (step down)Metcon (Time)For Time: 800 Meter Run 80...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)5 Rounds for time: 10 Wall Balls 8 Deadlift 6 Hang Power Cleans 4 Push Press Rx 95/65...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Dynamic Hip Extension Prep: 1: Russian KB swings 2: Russian Speed Squats 3: Roy Snatch Drill B: EMOM 12 @ 70% High Hang Power Snatch + Hang Squat Snatch...
CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)0:00 - 20:00 - Death by unbroken CJ 135/85#B: Metcon (Time)20:00 - 40:00 75 TTB for time - Each break 30DUC: Metcon (AMRAP - Rounds and Reps)40:00-60:00 20min AMRAP 20 Cal row 20 WB 20 Burpees on 45# plate...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 27 20 DB Thrusters, 35/25 15/12 Cal Row 10 Burpees over RowerComplete each exercise before switching. 1 person works while the other rests....
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (4 Rounds for weight)Back Squat @33x2; 6 x 4; Every 4minB: Metcon (Time)Back Rack Reverse Lunges x 20 10 Strict Pull Ups Back Rack Reverse Lunges x 18 8 Strict Pull Ups Back Rack Reverse Lunges x 16 6 Strict Pull Ups Back Rack...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: 200 m Wreck Bag Burden Run Station 2: Backwards Sled Drag (heavy) Station 3: Walking DB RDL Station 4: 1 Max Unbroken Wall Ball Set Station 5: 1 Max Unbroken Ring Row Set (Steep...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)10min AMRAP 1k Row 200DU AMRAP Ring MU/Bar MU/ Burpee CTB/ Burpee Pull ups - based on individual - rest 5min move to BB: Metcon (Time)For time 50 HR Push Ups 50 Box Jumps 50 Burpees 50 TTB...
CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Reps)3 rounds for max reps: 90 sec: 9 Burpee Box Overs + Max Reps of Jumping Lunge 30 sec rest 90 sec: 9 Burpee Box Overs + Max Reps Push Ups 30 sec rest 90 sec: 9 Burpee Box Overs...