CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 250m Row 10 Cossack Squats 10/10 Side Plank Leg Abduction 16 Alt. V-UpsA: Metcon (Weight)Warm Up Sets Every 90sec. 10 - Barbell Only 8 - 30% 6 - 50% E3MOM for 15 mins (5 sets): A1: Front Squat 5 - 60% 5 - 65% 4 - 70% 4 - 75% 3...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Hollow Rocks 10 Step Ups 20 Plank To shoulder tap 5 Push Up to Down DogA: Metcon (No Measure)EMOM 30 (5 rounds) M1: DB Front Rack Alt Reverse Lunge, 14-16 M2: DB Renegade Rows, 14-16 M3: DB Push Press, 14-16 M4: DB Box...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 250m Row 30 Jumping Jacks 20 Monster Walks 10 Bird DogsA: Metcon (Weight)Warm Up 12@barbell 10 @30% 8 @50% E2MOM for 10 minutes: Deadlift 7@60% 6@65% 5@70% 4@75% -METCON weight- 3@80% Tempo: 30X1 - Record heaviest lift AND note weight lifted for the set of 4 (2nd last set)B: Metcon (No...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Complete five sets of the following strength circuit (20-minute clock). BB Bent Over Row Supinated Grip x 10-reps @ 40X2 tempo DB Standing Double Arm BIcep Curls x 10-reps @ 30X1 tempo Push Ups x 10-reps @ 20X1 tempo Double Leg Calf...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)500m Row then: 2 Rounds 10 Kip Swings 20 Monster Walks 10 Cuban Press 20 Hollow RocksA: Metcon (No Measure)E4MOM for 16 mins (4 rounds): A1: Ring Dips, 4-8, 20X1 A2: Strict Chin Ups, 4-8, 3011 A3: V-Ups, 12-15B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 16 Front...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Cossack Squats 10 Dead Bugs 10/10 Single Leg Glute BridgeA: Metcon (Weight)Back Squat Specific Warm Up 10 @empty barbell 8 @ 50% Working sets E2MOM for 10 mins (5 sets): 6 @60% 5 @65% 5 @70% 4 @75% 3 @80% Tempo: 30X1 - record heaviest setB: Metcon (Time)For...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 10 Taple top 10 Reverse Snow Angels 30 sec. Frontal PlankA: Metcon (Weight)Power Snatch Complex EMOM 10 1 Snatch High Pull 1 Power Snatch 1 Low Hang Power Snatch- start with 50% of max P. Snatch and build to 65%B: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10/10 Side Plank Hip Lift 10 Lunges Pass Through 10 Band Pull Apart 20 Plate Russian TwistA: Metcon (No Measure)E4MOM for 16 mins (4 rounds): A1: One Arm Half Kneeling DB Press, 8-10, 30X1, E/S A2: Renegade Row, 12-14, 2010 A3: Alt. DB...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 20 Monster Walks 15 Hollow Rocks 10 Push Ups 10 Scapula Pull UpA: Metcon (Weight)EMOM 10 1 Squat Clean 1 Front Squat 1 Push Jerk Use between 60-65% of max push jerkB: Metcon (Time)For time: 2 Rounds: 15 Thrusters, 75/55 or 45/35 15 Pull Ups...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Turkish Get Up TechniqueMetcon (Time)For time: Burpees x 25 DB Single Arm Push Press x 25 each arm DB Russian Twists x 50 pairs Double DB Front Rack Reverse Lunges x 30-steps AMSU x 50 DB Turkish Get Ups x 10 each arm AMSU x...