CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A - teams of four complete three rounds of the following: Station 1 - Row x 30 cals Station 2 - Bike x 30 cals Station 3- DB Devil Press x 20 @ 35/25 or 25/15 Station 4 - Plank Hold alternating...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Paused Squat Snatch - pause for 3 seconds at knee - build to 75% of best snatch - aim to complete 3 quality reps at 75%B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 7 Squat Snatch, 115/75 7 Box Jump, 30/24 7 OH Squats,...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Push, 100 ft Station 2: Tsunami Waves (35 second max effort) Station 3: D-Ball Carry, 100 ft Station 4: Sandbag Box Step Overs, 15-18 Station 5: Russian Twists, 25-30 Station 6: Super RX...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds): A1: Strict Pull Ups, 3-6, 3011 A2: KB Front Rack Box Step Ups, 6-8 E/S, 20X1Chin Ups: -Use weight on Chin Ups if needed - ensure full shoulder extensionB: Metcon (Time)For time: 100 Double Unders 20 Pull...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds): A1: Strict Chin Ups, 3-6, 3011 A2: Single Leg KB Deadlift, 6-8 E/S, 3010B: Metcon (Time)For time: 30 DB Snatch, 35/25 30 Ring Rows 30 Burpees to a 6" target 20 DB Snatch, 35/25 20 Ring Rows 20 ...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 2 Front Squat @ 70% Tempo: 20X0B: Metcon (Time)8 rounds for time: 2 Squat Cleans @ Bodyweight 9 Wall Balls, 20/14 15/12 Cal Row 20 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 12 (4 rounds): M1: Front Squats, 6-8, 20X0 M2: 40 sec side plank left M3: 40 sec side plank right- front squats taken from floorB: Metcon (Time)7 rounds for time: 15 Wall Balls, 20/14 15/12 Cal Row 17 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 M1-M4: 2 Power Clean & Jerk M5: rest M6-M8: 1 Power Clean & Jerk- No touch and go - reset properly between reps - Add load during Minute 5 restB: Metcon (2 Rounds for reps)AMRAP 6 Clean & Jerks, 135/95 Toe to Bar 3,...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 M1-M4: 1 Power Clean + 4 Strict Press M5: rest M6-M8: 1 Power Clean + 3 Push Press- Add load during Minute 5 restB: Metcon (2 Rounds for reps)AMRAP 6 Devils Press, 25/15 Knee to Elbow 3, 6, 9, 12...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for reps)Three rounds for max reps of: 60 seconds of DB Front Rack Squats, 50/35 60 seconds of Kettlebell Swings, 24/16 kg 60 seconds of Dumbbell Box Step-Overs, 50/35, 20″ box 60 seconds of Strict Handstand Push Ups 60 seconds of...