CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)EMOM 9 M1- 30" Shuffle Run + 4 Push Ups M2- 10 Glute Bridges + 10 Hollow Rocks M3- 6 Deadlifts + 6 Elbow Rotations + 6 Front SquatsA: Metcon (Weight)EMOM 10 1 Power Clean 1 Hang Squat Clean 1 Front SquatB: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)Overhead Squats from Rack (15-minutes -- 7-sets): 5-4-3-2-2-1-1Metcon (No Measure)Squat Snatch --- warm up for Metcon (15-minutes)Metcon (Time)For time (10-minute CAP): 15 Squat Snatch 25 Toes-to-Bar 15 Overhead Squats 25 Toes-to-Bar Rx = 115/75 Fitness = 95/65 Beginner = 75/55...
CrossFit Metric - CrossFitView Public WhiteboardA: Warm-up (No Measure)2 Rounds 20 Shoulder Taps 12 Kb Swings 10 Goblet Lunges 5 BurpeesA: Metcon (6 Rounds for reps)EMOM 30 (6 rounds) M1: 8 Devils Press, 35/25 M2: 16 DB Thrusters M3: 16 Renegade Rows M4: 16 DB Box Step Overs M5: rest Fitness: 25/15 Rx+: 50/35...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Single Leg Glute Bridge 8 Reverse Snow Angels 10 Good Mornings 8 Banded Pull ApartsA: Metcon (Weight)EMOM 10 Power Snatch M1-M3: 3 reps @60-65% M4-M7: 2 reps @70-75% M8: rest M9-10: 1 rep @80-85%B: Metcon (Time)For time: 1000/840 m Row* 50 Power Snatch,...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 sec High Knee Run 20 Monster Walks 15 Hollow Rocks 10 Squat JumpsA: Metcon (Weight)E3MOM for 15 minutes (5 sets) A1: Back Squat, 10, 8, 6, 4, 2 A2: Max Double Unders, 50 sec Back Squat Tempo: 30X1B: Metcon...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Erg 5 Inch Worm 10 Bird Dogs 8 Scapula Pull Ups 10/10 Single Leg Glute BridgeA: Metcon (Weight)EMOM 12 (4 rounds): M1: Push Ups, 8-15, 40X0 M2: Strict Chin Ups/Ring Rows, 4-12, 3011 M3: Alternating DB Step Ups, 12-14,...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)EMOM 9 M1- 6 Good Morning + 6 Back Squats + 6 Elbow Rotations M2 - 8 KB Swings + 10 Lunges + 4 Push Ups M3- 45" Frontal PlankA: Metcon (Time)For time: 4 Rounds of DT@75/55 3 Rounds of DT@95/65 2 Rounds...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Ring Muscle Up Technique (15-minutes)Metcon (Time)100 Front Squats for time (15-minute cap) Every break = 15 x Toes-to-Bar (or 25 Hanging Knee Raises) Rx+ = 135/85 Rx = 115/75 Fitness = 95/65 Beginner = 75/55...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Gymnastics Pulling Technique (20-minutes to practice). Athlete selects what they want to practice. L-Pull Ups 5 x 5 Strict Pull Ups 5 x 2-3 Kipping Pull Ups 5 x 2-5 Butterfly Pull Ups 5 x 3 Bar Muscle UpsMetcon (Time)For time (12-minute...
CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 200m Run 10 Goblet Squat 5/5 Half Kneeling DB Strict Press 16 Renegade RowsA: Metcon (Weight)E2MOM for 10 mins (5 sets): Back Squat 7, 7, 5, 5, 4 Tempo: 30X1B: Metcon (Time)For time: Partner WOD. break up work strategically: 100 Wall Balls. 20/14 100 DB...