CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: Front Squat, 6-8, 30X1 M2: V-Ups, 10-12B: Metcon (Time)6 rounds for time: 12 DB Thrusters, 35/25 12 Renegade Rows, 35/25 11 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: Back Squat, 6-8, 30X0 A2: Alt. DB Lunge, 12-16, 20X0B: Metcon (AMRAP - Reps)AMRAP 12 3, 6, 9, 12...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Snatch High Pull 1 Power Snatch 1 Hang Squat Snatch15 minutes to build to a tough set.B: Metcon (Weight)Snatch Grip Deadlift + Shrug - 4 sets of 3 @ 4011 tempo - build load to 110% of max snatch -...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10 E/S Station 5: Chin Up Negative, 35 seconds...
CrossFit Metric - PerformanceView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10 E/S Station 5: Chin Up Negative, 35 seconds...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes (4 sets): M1: Barbell Strict Press, 5-7, 30X1 M2: Barbell Bent Over Row, 5-7, 3011B: Metcon (Time)For time: 10-8-6-4-2 Deadlifts, 155/105 DB Strict Press, 35/25 8 minute time cap At 10 minutes perform part CC: 500m Row (Time)Max Effort...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets) 2 Strict Press @ 75%B: Metcon (Time)For time: 10-8-6-4-2 Deadlifts, 245/175 Strict HSPU Rx+315/205, 3"Deficit Strict HSPU's 9 minute time cap At 10 minutes row 500 m for timeC: 500m Row (Time)Max Effort 500m RowShoulder Body Armor (No Measure)2-3...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10 minutes of gymnastics skill work. - Coach will be detailing points of performance on Toe to Bar 1) toe to bar mount 2) Lat engagement 3) Leg return for efficient kip swing 4) tension vs swing, speed vs efficiencyB: Metcon (3...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)10 minutes of gymnastics skill work. - Coach will be detailing points of performance on Pendulum Kip Swing 1) Hollow Rock/Arch 2) Pendulum Swing 3) Application to Pull Up 4) Application to Toe to BarB: Metcon (3 Rounds for reps)Against a running...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 (7 sets): Top Down Snatch - build to 70% of max snatch - rest on minute 5- lower bar from power position with a 4 second eccentric. - maintain tension when bar contacts floor, pause for 1 second before beginning first...