CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 10 Cal Row 20 Monster Walks 10 Hollow Rocks 10 Push UpsA: Metcon (Weight)Back Squat, 7 @55% 7 @60% 5 @65% 5 @70% 3 @75% Tempo: 30X1 Rest 2 mins b/tB: X-Hale (Time)For Time: 50 Cal Erg 75 Wall Balls 20/14 50 Cal Erg...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 30 sec. Russian Twist 10 Banded Good Morning 5/5 Goblet Reverse Lunges 10 Scapula Pull UpsA: Metcon (No Measure)Coach led Kip Clinic: - Hollow & Arch Position - Kip Swing Mechanics with Box - Kipping Pull UpsB: Metcon (3 Rounds for reps)Complete 3...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 10 Cal Row 5 Push Up to Down Dog 20 Hollow RocksA: Metcon (No Measure)EMOM 10 (5 sets): M1: Ring Dips, 6-8, 20X1 M2: Deadlift, 6-8, 30X1- scale Ring Dips with bands or push upsB: Metcon (AMRAP - Rounds and Reps)AMRAP...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)Front Squats 6 @50% 6 @55% 4 @60% 4 @65% 3 @70% Tempo: 30X0 rest 2 min b/tB: Metcon (4 Rounds for time)E5MOM for 20 mins (4 rounds): 21 Front Squats, 95/65 15/12 Cal Row 9 Burpees Over the Bar (Lateral) Fitness: 65/45...
CrossFit Metric - CrossFitView Public WhiteboardA: 12 Days Of Christmas (Team) (Time)*EMOM 4 Burpees 1 Power Clean 95/135lbs 2 Push Jerk 95/135lbs 3 Deadlifts 95/135lbs 4 American Kettlebell Swings 16/24kg 5 Push Ups 6 Sit Ups 7 Air Squats 8 Box Jumps 9 Double Unders 10 Wall Balls 11 Toes-To-Bar 12 Ring Rows / Pull Ups...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 10 Cossack Squats 30" Hollow Hold 10 Banded Pull DownA: Metcon (Weight)E3MOM for 12 (4 sets): A1: Front Rack Reverse Lunge, 8-10, E/S A2: V- Ups, 12-15B: Metcon (Time)For time: 100 Wall Balls, 20/14 50 Toe to Bar *partition reps how ever...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 30 Jumping Jacks 10/10 Side Plank with Rotation 6/6 Single Leg Glute Bridge 10 Scapula Pull UpsA: Metcon (Weight)EMOM 10 M1: Sumo Deadlift, 6-8, 30X1 M2: Tempo Push Ups, 12-15, 30X0B: Metcon (AMRAP - Rounds and Reps)AMRAP 11 25 Double Unders 10 One Arm...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 15 Hollow Rocks 5 Clean Deadlift 5 Clean High Pull + Elbow Rotation 5 Front Squats 5 Strict PressA: Metcon (Weight)EMOM 10 M1-M3: 3 Power Cleans 55% M4 rest M5-M7: 2 Power Cleans 65% M8 rest M9-M10: 1 Power Clean 75% Power Cleans are not...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Three sets of the following (15-minutes): Elevated Ring Rows or L-Pull Ups x 10-reps DB Single Leg Step Ups x 10 L/R Wall Press x 30 Shoot Ups x 20Metcon (Time)12-minutes to complete: 500m row Max Effort x 3 OR 1,000m row Max Effort x...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)Partner Interval Workout 3-minute interval rounds (1-minute rest): R1 - 100 Power Snatch R2 - 100 Toes to Bar R3 - 100 Burpee Box Jump Overs R4 - 100 Pistols (or Heavy Dbl DB Front Squats 50's/35's or 35's/25's) R5 - 100 Russian...