CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Clamshell Side Plank 14 DB Plank Pass Through 6/6 Half Kneeling DB Strict Press 5 Push Up to Down DogA: Metcon (Weight)EMOM 5 4 Push PressB: Metcon (Weight)EMOM 5 3 Push JerkC: Metcon (Weight)EMOM 5 2 Split Jerk 2 sec. Pause on...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)EMOM 6 M1- 20 Jumping Jacks + 10 Scapula Pull Ups M2- 6/6 Bird Dogs + 10 Glute Bridges M3- 30 Sec. Frontal Plank + 6 Paused Goblet SquatA: Metcon (AMRAP - Reps)AMRAP 2 Strict Chin Ups* Fitness: Ring Rows *No Single Singles,...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Band Pull Apart 20 Shoulder Taps 8/8 Single Leg Glute Bridges 5 Push Up to DowndogA: Metcon (Weight)Every 2:30 for 5 sets A1: Deadlift (Tempo: 30X1) 8 @60% 7 @70% 6 @75% 5 @80% 4 @85% A2: Tall Box Jump, 3B: Metcon (AMRAP...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Rowing Intervals (40-minute running clock): 300m x 10 MAX EFFORT Rest 2-minutes after each Coach lead ---Core/Mobility after workout (10-15 minutes)...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Power Clean (20-minutes): Positional Holds (3-seconds each position) + Power Clean 15 x 1-rep Do not go past 75%Metcon (Time)30-rounds for time (15-minute CAP): Power Clean @135/85 + 95/65 Ab Mat Sit Ups x 10...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30 sec. Wall Sit Into 2 Rounds 20 Shoulder Taps 10 Cossack Squats 10 Rower Hamstring Curls 5 Push UpsA: Metcon (Weight)EMOM 10 2 Back Squat (Speed) Tempo: 10X1 - Load should be between 65-70% of 1 Rep Max. - Focus on Speed out...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 8/8 Side Plank Shoulder Ext. rotation 12 Plate Ground to Overhead 10 Bent Over Rows 5 Worm Push UpA: Metcon (Weight)Every 2 min for 5 sets Set 1: 6 Push Press Set 2: 5 Push Press Set 3: 4 Push Press Set 4:...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10/10 Tall Plank Leg Lift 6/6 Single Leg Glute Bridges 10 Cuban Press 10 Reverse Fly 10 Squat JumpsA: Metcon (Weight)EMOM 10 1 Power Clean 1 Hang Squat Clean 1 Front SquatB: Metcon (AMRAP - Reps)AMRAP 14 7/5 Bar M.U. 40 Wall Balls,...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (3 Rounds for time)Every 10 minutes for 30 mins (3 rounds): 500/420 m Row 9 Toe to Bar 15 DB Thrusters, 35/25 10 Burpee Box Jump Overs, 24/20 15 DB Thrusters, 35/35 9 Toe to Bar 500/420 m Row Fitness: Hanging Knee Raises, 25/15- If needed,...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Plate Ground to Overhead 8 Glute Bridges 12 Alternatig V-Ups 10 Weighted Good Mornings 3 Pull Ups or 6 Ring RowsA: Metcon (Weight)E2MOM for 10 min (5 sets): Deadlift, 6, 6, 5, 5, 4 Tempo: 40X1SWU: Warm-up (No Measure)SPECIFIC 2...