CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 12 minutes (8 sets): 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push JerkB: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 24kg/16kg 6 Strict HSPU 12 Box Jump (step down), 24/20...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: M1: Sumo Deadlift, 6-8, 30X0 M2: Standing DB Strict Press, 8-10, 20X1B: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 16kg/12kg 6 Push Ups 12 KB Alternating Lunges, 16kg/12kg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Back Squat, Tempo: 23X1 2 Back Squats, Tempo: 20X0B: Metcon (Time)3 rounds for time: 15 Squat Cleans, 135/95 15 Burpees Over the Bar 15/12 Cal Row 15 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: 1 Power Clean 1 Paused Front Squat, Tempo: 23X1 2 Front Squats, Tempo: 20X0 M2: 15 V-UpsB: Metcon (Time)3 rounds for time: 15 Squat Cleans, 95/65 15 Burpees Over the Bar 15/12 Cal Erg 15 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): Rack Push Jerk, 5, 4, 3, 2B: Metcon (Time)5 rounds for time: 40 Double Unders 10 Hang Power Cleans, 95/65 10 Shoulder to Overhead Rx + 115/75...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardConditioning A: Top Down Squat Clean - build a heavy single - Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean. - this drill builds position...
CrossFit Metric - FitnessView Public WhiteboardWorkout A (Time)For time - 25+15+10 of (10-min cap) DB Thrusters Burpees Men - 35# Women - 25#Metcon (Time)Workout B -Partner Workout 25-minutes to complete: DB Hang to Overhead x 50 @ 35/25# DB Front Loaded Lunges x 100-steps @ 35/25# DB Renegade Row x 50-pair @ 35/25# DB...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 sets): M1: 6 DB Burpee Box Step Overs M2: 15/12 Cal Row M3: 10-15 Toe to Bar M4: 8-12 Ring Dips M5: Heavy Sled Drag...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: 30-40 Double Unders M2: 5-10 Kipping Pull UpsB: Metcon (Time)2 rounds for time: 20 Strict Chin Ups/Ring Rows 30 Hang Power Cleans, 115/75 40 Push Ups...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: DB Romanian Deadlifts, 8-10, 30X0 M2: Strict Pull Ups, 3-6, 3011B: Metcon (Time)2 rounds for time: 20 Push Ups 30 Hang Power Cleans, 95/65 40 Cal Erg...