CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 5/5 Cossack Squats 10 Lying PVC Behind the Neck Press 8/8 Side Plank Hip Lift 5 Push Up to Down DogA: Metcon (Weight)EMOM 10* Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Minute 1-4 @60% Minute 5 Rest Minute 6-10...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 250m Row 8/8 Single Leg Glute Bridges 20 Renegade Rows 10 Goblet Squat 6/6 Half Kneeling Strict PressA: Metcon (No Measure)EMOM 12 M1: Front Facing DB Box Step Ups, 10-12 Left Side M2: Front Facing DB Box Step Ups, 1012 Right...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 sec. Hollow Hold 20 Banded Monster Walks 15 Banded Good Mornings 10 Banded Pull Apart 5 Squat JumpsA: Metcon (Weight)E2MOM for 10 mins Deadlift, 8, 8, 7, 7, 5 Tempo: 30X0 * 30 sec AMRAP Double Unders after each setB: Metcon (Time)For...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Clamshell Side Plank 20 Shoulder Taps 5 Push Up to Downdog 10 Plate SquatsA: Metcon (Weight)EMOM 10 M1: 2 Push Press + 3 Push Jerk M2: 3 Paused Front Squats (2 seconds)- Pause squat focus on keeping your torso upright...
CrossFit Metric - CrossFitView Public WhiteboardChoose one movement from each group. Workout structure, time, rounds etc. will be revealed when you arrive....
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 200m Run 10 Cossack Squats 8/8 Single Leg Glute Bridge 16 Dead BugA: Metcon (No Measure)M1: KB Front Rack Box Step Up, 10-12, Left Side M2: KB Front Rack Box Step Up, 10-12, Right Side M3: 45 Second PlankStep Up: KB should...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 10/10 Side Plank Clamshell 12 Alternating V-Ups 10 Plate Paused SquatsA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Back Squat 1 & 1/4 5, 5, 4, 4, 3Record heaviest setB: Metcon (3 Rounds for time)E6MOM for 3 rounds...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Sec. Hollow Hold 8/8 Single Leg Glute Bridges 10 Plate Ground to Overhead 5 Worm Push UpsA: Metcon (Weight)EMOM 3 4 TnG Power Snatch rest 1 minute EMOM 3 3 TnG Power Snatch rest 1 minute EMOM 2 2 TnG Power SnatchRecord load of heaviest...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 10/10 Side Plank Hip Lift 5/5 Half Kneeling Strict Press 6 Plank to Down Dog 20 Shoulder TapsA: Metcon (Weight)EMOM 10 3 Push Press + 2 Push JerkB: Metcon (Time)5 Rounds for time: 15 Shoulder to Overhead, 115/75 45 Double...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30" Wall Sit Into 1 Round 30 Jumping Jacks 5 Muscle Clean + Elbow Rotation 8 Barbell RDL 12 Reverse Snow Angels 10 Plate Squats 20 Mountain ClimberA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: Front Squat, 7-7-5-5, 30X1 A2: Strict Chin Ups,...