CrossFit Metric - FitnessView Public WhiteboardGymnasticsKipping Pull Up Technique: 15 minutes - Strength prerequisite - Hollow Positions - Beat Swing - Kipping Pull Up w/pause - Cycling Kipping Pull UpsMetcon (AMRAP - Rounds and Reps)AMRAP 15: 7 DB Hang Power Snatch (left arm) 7 Pull Ups 7 DB Hang Power Snatch (right...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)5 Rounds 1 RC 5 DB PP - Open Wieght 8 Burpee - Rest 3min them move to BB: Metcon (AMRAP - Rounds and Reps)5min AMRAP 30 DU 12 DB DL - Open Weight 10 Box Jump STEP DOWN - Rest 3min then Move to...
CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM 12 minutes (3 sets): A1: 6 - 8 Standing Strict Press, 31X1 A2: 12 - 15 Push Ups, 30X0Metcon (AMRAP - Reps)EMOM 18 (3 rounds): M1: 10 -15 KB Deadlift M2: 5 - 7 Super RX Box Jump (Step Down) M3: 10...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10min Skill work HSPU/HS - Can be HS Holds - HSPU negatives if lacking strength - HS Walk - Obstacle Walk - Wall Walks - etcB: Deadlift 5-5-5-5-5 - every 3min - Tough reps - same weight across - Flat backs - Use your lats keep...
CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM for 16 minutes (4 sets): A1: 4 - 6 Front Squats, 22X1 (go heavy) A2: 4 - 6 Strict Chin Ups, 2011Metcon (Time)For Time: 30 Sit Ups 40 Wall Balls, 20/14 5o Cal Erg 40 Wall Balls, 20/14 30 Sit Ups...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)10min AMRAP @ Repeatable Pace 5 GTO - 135/95 8 Burpees Over Bar 12 Cal Row - Rest 5min them move on to BB.: Metcon (Calories)Row 5min @ Steady Pace - rest 5min then move on to C -...
CrossFit Metric - FitnessView Public WhiteboardMetcon (12 Rounds for reps)90sec Erg Cal 90sec Rest 90sec KB Swings 90sec Rest 90sec DB Thruster 90sec Rest 90sec Burpees 90sec Rest x 3 - All sets same reps - Sustainable pace...
CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSPLIT JERK A: Warm Up Drills - footwork - position and recovery - Dip phase points of performance B: Build to.a heavy double - pause 2 seconds in catch postion - only increase weight after two quality reps...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM 12 (4 sets): M1: 14 - 16 Renegade Row M2: 8 - 10 Back Squats, 22X1Metcon (3 Rounds for time)On a running clock: Row 500 m 20 Burpees over the rower at 5 minutes: Run 400 m 30 Wall Balls at 10 minutes: Row 500...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (6 Rounds for reps)EMOM 12min M1 - 1-5 Ring MU M2 - 35DU - Choose reps that you can compete with great form - This is skill training with SLIGHT fatigueB: Metcon (2 Rounds for weight)Power Clean + Hang Squat Clean 1.1 -...