CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A - Five Rounds for Time of the following (15-minute CAP): DB Single Arm OHWL x 10L/R @ 35/25 or 25/15 Hand Release Push Ups x 10 Toes to Bar/Knee Raises x 10 Russian KBS x 10 @ G/Y or Y/BMetcon (AMRAP...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets) 15/12 Cal Erg 10 Devils Press, 25/15 15/12 Cal Erg 20 Renegade Rows, 25/15B: Shoulder Body Armor (No Measure)2-3 Rounds for Quality: A1: 180 Degree DB Lateral Raises, 10-12, 3010 A2: Banded Face Pulls, 12-15,...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets) 250 m Row 7 Strict HSPU 250 m Row 14 Russian KB Swings, 32kg/24kgB: Shoulder Body Armor (No Measure)2-3 Rounds for Quality: A1: 180 Degree DB Lateral Raises, 10-12, 3010 A2: Banded Face Pulls, 12-15,...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: M1: Romanian Barbell Deadlift, 6-8, 30X1 M2: Push Ups, 8-12, 40X0B: Metcon (Time)For time: 27-21-15-9 Russian KB Swings, 24kg/16kg KB Goblet Squats Sit Ups 16 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squats Set 1: 5 reps @ 70% Set 2: 4 reps @ 75% Set 3: 3 reps @ 80% Set 4: 2 reps @ 85% Set 5: 1 rep @ 90% Set 6: 3 reps @ 85% rest 2-3 b/t setsrecord heaviest loadB: Elizabeth...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Strict Chin Ups, 3-6, 2011 M2: Wall Assisted HS Hold, 30-40 secondsB: Metcon (AMRAP - Reps)AMRAP 17 20 DB Push Press, 35/25 20 Ring Rows 20 DB Front Rack Alternating Lunges, 35/25...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10 minutes of Gymnastics Skill Work: Coach will discuss kipping pull up points of performance - Mounting the bar - Grip - Cycling reps: Gymnastics vs Butterfly kipB: Metcon (AMRAP - Reps)Partner WOD: AMRAP 20 20 Push Jerk, 95/65 20 Pull Ups 20 Back...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Power Clean @ 70-75%Pause in catch position for 2 seconds: - hips back - chest and elbows up - knees out - correct footworkB: Metcon (Time)Fort time: 1000 m Row Then 18-15-12 Toe to bar Deadlift, 225/155 Then 1000 m Row 16 minute time capC: Body Armor Giant...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: 1 Power Clean + 2 Hang Power CleansPause in catch position for 1 second: - hips back - chest and elbows up - knees out - correct footworkB: Metcon (Time)Fort time: 50 Cal Erg Then 18-15-12 Toe to bar/Knee to Elbow Deadlift, 135/95 Then 50 Cal Erg 16 minute...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 2-3 Back Squat @ 70% Tempo: 30X1B: Metcon (Time)5 rounds for time: 11 Thrusters, 95/65 50 Double Unders 10 minute time cap...