21 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Clean & Jerk 15 minutes to find a heavy singleB: Metcon (Time)For time: 120 Wall Balls, 20/14 *5 Burpees EMOM including 0:00 13 minute time cap...
21 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Power Clean + 4 Front SquatsB: Metcon (Time)For time: 100 Wall Balls, 20/14 *5 burpees EMOM including 0:00 12 minute time cap...
20 Oct Fitness/Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)4 rounds for time: 21 Deadlift, 135/95 15 Pull Ups 9 Front Squats 17 minute time cap...
20 Oct Weightlifting
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Jerk Complex: 2 Push Jerk + 1 Split Jerk -20 minutes to build to a heavy set B: Back Squat, 6, 5, 4, 3, 2 Tempo: 30X0 rest 2/3 minutes b/t...
19 Oct Open Heats & 11:00 am Fitness/Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsB: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in...
18 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Power Snatch + 3 Paused Overhead Squats Tempo, 2211B: Metcon (Time)For time: 27-21-15-9 Wall Balls, 20/14 Cal Erg...
18 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA : Metcon (Weight)Paused Overhead Squat: Find a heavy set of 3 from the rack Tempo: 22X1 - 18 minutesA: Metcon (Time)For time: 21-15-9-6 OH Squats, 95/65 Cal RowThis is a sprint workout. Choose a laod that you can do unbroken for the set of 21...
17 Oct Fitness
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for reps)E5MOM for 25 minutes (5 sets): 20 Alternating DB Lunge, 35/25 35 Double Unders 20 DB Romanian Deadlift, 35/25...
17 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for reps)E5MOM for 25 minutes (5 sets): 20 Box Jump Overs, 24/20 40 Double Unders 20 DB Romanian Deadlift, 50/35...
16 Oct Performance
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Push Jerk, 5-7 M2: Pull Ups, 5-7Push Jerk: work on cycling reps with balance and efficiency Pull Ups: Choose a pull movement that needs workB: Metcon (AMRAP - Reps)AMRAP 14 50/40 Cal Row 40 Toe to bar 30 Power...
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