CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Quadruped Shoulder Taps 10 Alt. V-Ups 25 Glute Bridges 10 Lying Back ExtensionA: Metcon (Weight)EMOM 11 Power Snatch Complex 1 Snatch High Pull 1 Power Snatch M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85% - % of best Power SnatchB: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Hollow Rocks 15 Table Top 10 Bent Over + DeadliftA: Metcon (Weight)Clean Complex: EMOM 11 1 Power Clean 1 Hang Squat Clean 1 Front Squat M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85%- % of best Squat CleanB:...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 mins (4 rounds): A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side) A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side) A3: Strict Chin Ups, 3-9, 30X1 (Add weight if needed,...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)25-minute Power Snatch technique. 15-reps at 80% with flawless techniqueMetcon (Time)For time (15-minute CAP): Power Snatch @ 115/75 or 75/55 Bar Facing Burpees 4+8+12+16+20...
CrossFit Metric - CrossFitView Public WhiteboardA: Warm-up (No Measure)2 Rounds 250m Row 10 Bird Dogs 10 Reverse Snow Angels 10 Plate Ground to OHB: Warm-up (No Measure)Specific Set 1 (Barbell Only) 3 Snatch Deadlift 3 Snatch High Pull 3 Power Snatch 3 OHS 3 Squat Snatch Then EMOM 3 M1- 3 Squat Snatch @50% M2- 2 Squat Snatch @55% M3-...
CrossFit Metric - CrossFitView Public WhiteboardWarm UpRowing Technique EMOM 6 M1- 30 sec. Legs only M2- 30 sec. Arms only *M3- 30 sec. Legs + Arms * 1st easy pace/2nd medium pace/3rd fast paceA: Metcon (No Measure)EMOM 12 M1: Back Rack Alt. Reverse Lunges, 8-10 M2: Push Press,...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 30 Jumping Jacks 30 sec. Hollow Hold 30sec. Bridge Hold + 10 Glute Bridge 5 Deadlifts 5 H. Hang Muscle CleanWarm UpSPECIFIC EMOM 3 M1- 2 reps x 50% M2- 2 reps x 55% M3- 2 reps x 60%A: Metcon (Weight)Power Clean EMOM 10 M1-M3: 1 +...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM for 15 mins: (5 sets): M1: Strict Pull Ups/Ring Rows, 4-12, 20X0 M2: AMRAP 25 sec of Kipping Pull Option* M3: rest*Kipping options: - Gymnastics Kip Swings - Gymnastics Kipping Pull Up - ButterFly Kipping Pull Up - CTB Kipping Pull UpB:...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minutes to warm up Power Snatch + ThrustersMetcon (Time)Partner Workout - 25-minute CAP. Split up reps any way you want. Part A for time: Thruster Ladder x 20-reps at each weight Toes-to-Bar x 25 Rx : 75/55 + 95/65 + 115/75 +...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 8 1 Power Snatch 1 Low Hang Squat Snatch- use approx 70% of best P.S. for EMOMB: Metcon (AMRAP - Reps)AMRAP 17 50 Wall Balls, 20/14 50 Ground 2 Overhead, 75/55 50 Bar Over Burpees (lateral) 50 Alt. Back Rack Reverse, Lunges, 75/55 50/40...