CrossFit Metric - CrossFitView Public WhiteboardWarm-upEMOM 9 M1 - DU practice M2 - 8 Push Up to Down Dog + 10 Air Squats M3 - 15 Hollow RocksMetcon (Time)For Time 21-15-9 Am. KB Swings #24/16 Burpee Box Jump Over Rest 3 min. 15-12-9 Goblet Squats #24/16 50 DU 15 min Cap.Accessory Work3 Rounds for Quality 1...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout for time (30-min CAP): Wall-Walk x 15-each Power Snatch 15+10+5 each alternating Row 1,000 each Wall-Walk x 10-each Power Snatch 12+8+5 each alternating Row 750m each Wall-Walk x 5-each Power Snatch 10+6+4 each alternating Row 500m each Rx: 95/115/135 65/75/85 Fitness: 75/95/115 55/65/75 L-Walks on Box RxPlus: 135/155/185 85/105/125...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 mins (5 rounds): 10 Deadlift, 225/155 20 Push Ups 10 Box Jump (step down), 24/20 20 Sit Ups Fitness: 135/95...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Monster Walk 10 Kipping Swing 10 Scapula Pull Ups 10 Hollow Rocks 15 Glute BridgesA: Metcon (Time)Against a running clock for time: 2 rounds: 21 Front Squats 95/65 21 Pull Ups / Ring Rows 21 Hang Power Cleans rest 2 minutes 2 rounds: 15 Front Squats 115/75 15...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Glute Bridge March 10 Dead Bugs 5 Snatch Deadlift 5 Hang Snatch High Pull 5 Hang Power Snatch 5 OHSA: Metcon (Weight)Snatch Overhead Squat Complex: Every 90sec for 8 Rounds 1 Snatch High Pull 1 Hang Power Snatch 1 OH Squat Advanced 1 Snatch High Pull 1 Low...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 16 Renegade Rows 15 Glute Bridges 5/5 Single DB DeadliftA: Metcon (4 Rounds for reps)6 Rounds X AMRAP 4 2 Rounds 4 Devils Press 50/35 6 T2B 24 DU / 40 SU into Max. Cal Row in remaining time 1 min. rest between round Fitness...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)30 sec. Plate Bottom of Squat Hold 30 sec. Spider Man (Right) 30 sec. Plate Bottom of Squat Hold 30 sec. Spider Man (Left) 10 reps 90/90 Hip Rotation then 2 Rounds 10 Bird Dogs 10 Reverse Snow Angels 10/10 Side Plank Leg Abduction 10 Plate SquatsA: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Bear Complex Practice: Power Clean Front Squat Push Press Back Squat Push Press Behind the NeckMetcon (Time)Partner Workout for time (30-min CAP). Bear Complex x 5 cycles of the complex per partner. 5-cycles = one round. Alternate until team completes 10-rounds THEN complete 20-rounds...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Monster Walks 15 Banded Good Mornings 10 Squat JumpsA: Metcon (Weight)E3MOM for 15 mins (5 sets): A1: Back Squat 5 - 60% 5 - 65% 4 - 70% 4 - 75% 3 - 80% Tempo: 30X1 A2: Tall Box Jumps, 5 repsTall Box Jumps:...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 sec. Hollow Hold 5 Plank to Down Dog 15/15 sec. Single Arm Plank 10 Push UpsA: Metcon (Weight)EMOM 10 M1: Strict Press, 6-8, 30X1 M2: Ring Rows, 10-12, 3011- Ring Rows: challenge yourself by increasing angle of body and...