CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 minutes (5 sets) A1: Back Squat, 8, 6, 4, 2, 2 Tempo: 30X1 Pause for 3 seconds in the bottom on the last rep of each set. A2: Ab Wheel Roll Outs, 10-12, 21X0record weight of heaviest setB: X-Hale (Time)For...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 rounds) 6 Ring Dips 16 Alternating DB Snatch, 50/35 6 Strict Chin Ups 16 Alternating Goblet Lunge, 50/35 6 Toe to Bar 16 Alt. DB Box Step Ups, 24/20 Fitness: Push Ups Ring Rows Hanging Knee Raises 35/25...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets) Front Squat, 7, 5, 4, 3, 3 Tempo: 30X0 - Start at 60%, build to 80%B: Metcon (Weight)EMOM 12 3 Power Cleans 3 Front Squats 3 Shoulder to Overhead Rx: 115/75 Fitness: 95/65 Rx+ 155/115Be conservative with the weight you choose....
CrossFit Metric - CrossFitView Public WhiteboardA: The Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 20 50 America KB Swings, 24kg/16kg 10 Toe to Bar 40/32 Cal Row 10 Toe to Bar 30 Burpees 10 Toe to Bar 20 Box Jump, 24/20 10 Toe to Bar Fitness: 16kg/12kg Hanging Knee Raises Box Step Ups...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Top Down Low Hang Squat Snatch - Build to a tough single in 12 minutes- rep begins standing with barbell in power position - lower the bar with a 3 second eccentric pausing for 2 seconds with the plates 2...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Deadlift E2MOM for 10 minutes ( 5 sets): 7, 5, 3, 2, 2 Fitness: 10, 8, 8, 6, 6 Tempo: 30X1record heaviest setB: Metcon (No Measure)EMOM 12 3 Deadlifts @ 75% 35 Double Unders75% of heavy set in part A...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (3 Rounds for calories)AMRAP 5 21 Back Squat, 135/95 7 Dumbbell Complex, 35/25 Max Cal Row* rest 4 minutes AMRAP 5 15 Back Squats, 155/115 7 Dumbbell Complex, 35/25 Max Cal Row* rest 4 minutes AMRAP 5 9 Back Squats, 185/125 7 Dumbbell Complex, 35/25 Max Cal Row* *Score is number of...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 14 Buy in: 1000/850 m Row Then: 5 Strict Pull Ups/10 Ring Rows 10 DB Push Press, 35/25 12 Alternating DB Lunges rest 4 minutes AMRAP 14 Buy in: 1000/850 m Row Then: 8 DB Clusters, 35/25 12 V-UpsFitness: 25/15 Note the row happens once per amrap. Your...
CrossFit Metric - CrossFitView Public Whiteboarda: Metcon (Time)Partner Workout - please ensure that your partner is in the adjacent work station. Complete Two Rounds for Time of (30-min time cap) Power Snatch x 50 at 135/85 or 95/65 or 75/55 Row x 50 cals Power Clean x 50 at...