CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)In teams of 2: For Time (35 min cap) 100 Calorie Row 100 Toe to Bar 100 Push Press, 95/65 100 Hang Power Cleans 100 Wall Balls, 20/14 *break up reps as you wish, one person works, one person rests...
CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (@22x1; 3-5 x 5 - ervery 3:30 )B1: Front Rack Dumbell Walking Lunges 16 unbroken steps x 3; rest 1min - Tough reps - Last few should burnB2: Strict Pronated Pull Up 1min AMRAP x 3; rest 1minC: Metcon...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push Station 2: Burpee Shuttle Run Station 3: Sled Rope Pull Station 4: Super RX Box Jump (soft plyo) Station 5: 35 second Side Plank, E/S Station 6: ABike Sprint 40 sec Max Effort Station...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (12 Rounds for reps)90sec Row cal 90sec Rest 90sec Burpee 90sec Rest 90sec DU 90sec Rest 90sec KBS 24/16kg 90sec Rest x 3 - All sets same reps - Higher pace than long workout few days ago - SUSTAIN...
CrossFit Metric - FitnessView Public WhiteboardGymnasticsE3MOM for 10 minutes: A1: 10 Romanian Deadlift, 41X1 A2: 30 sec Hanging L - SitMetcon (4 Rounds for reps)4 rounds: On a 2 minute clock: 10 DB Snatch, 35/25 12 Alt Lunge Max Burpees rest 2 minutes *record number of reps for each round...
CrossFit Metric - PerformanceView Public WhiteboardA: 10min Pull Up Skill Work Based on person and level of skill: - Kipp swing - EMOM Pull ups - Strict Pull up if lacking strength - CTB EMOM - Butterfly tech work - etcB: Hi Hang Power Snatch + Power Snatch 1.1 - Every...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsA: Overview of Skipping Technique B: EMOM 10: M1: 40 sec Skipping Practice M2: 6 - 8 Front/Goblet Squats, 42X1* *Slow tempoMetcon (Time)3 RFT: 30 Sit Ups 20 Wall Balls 400 M Run...
CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM 8 (4 sets): M1: 4 - 6 Strict Chin Ups, 3011 (Supinated grip) M2: 6 - 8 Standing Strict Press, 31X1Metcon (5 Rounds for reps)E3MOM for 5 rounds (15 minutes): 12/10 Cal Erg 10 Pull Ups 8 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)20min @ Sustained Pace Row 500m 3 Wall Walks 15 Box Jump- Track times per round to show sustainable and repeatable effort - Score is rounds completedB: Metcon (AMRAP - Rounds and Reps)20min @ Sustained Pace Run 400m 20 Walking...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)In teams of 2, For Time: 100 Deadlift, 185/135 100 Wall Balls, 20/14 100 Calorie Row 100 Push Ups- One person works, one person rests - break up reps as you wish...