CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): M1: Front Squats, 6-8, 20X0 M2: Straight Arm Plank, 40 secondsB: ALL IN (scaled) (AMRAP - Reps)AMRAP 15 Ascending Burpee Ladder 3 DeadLift, 75/55 3 Hang Power Clean 3 Front Squats Then 3 Burpees Each round increase Burpee by 3...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 (7 sets): 2 Strict Press @ 70% - rest minute 5B: B2TW (AMRAP - Reps)AMRAP 3 Wall Balls, 20/14 rest 3 minutes AMRAP 7 6/4 CTB Pull Ups 7 DB Hang Squat Cleans, 35/25 8 DB Push Press, 35/25 Rx+ 50/35score is sum of AMRAP...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8 (4 sets): M1: Strict Press, 4-6, 30X1 M2: BB Bent Over Row, 6-8, 3011B: B2TW (AMRAP - Reps)AMRAP 3 Wall Balls, 20/14 rest 3 minutes AMRAP 7 6/4 CTB Pull Ups 7 DB Hang Squat Cleans, 35/25 8 DB Push Press, 35/25 Rx+ 50/35score...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): 2 Halting Deadlifts, 3 pauses: - Pause at knee on way up - Pause at knee on way down - Pause 2" from floor on way down- 3 second pauses - Build load to a tough set -...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): M1: Deadlifts, 6-8, 30X0 M2: Russian KB Swings, 12-15, (Heavy and fast)B: Metcon (Time)For time: 30 Cal Erg Then 21-15-9 Knee to Elbows Burpees to a 6" target Then 30 Cal ErgC: Body Armor Giant Set (No Measure)2 - 3 rounds...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 10 2 Power Snatch @ 0.75 Bodyweight 4 Strict HSPU 35 Double Unders Rx+ 3"Deficit Strict HSPUrest 5 minutes before starting Metcon BB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 2 Power Cleans @ Bodyweight 4 Ring or Bar...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Double Unders Practice: 10 minutes Coached Progressions - Jumping Position - Jumping + Hip Clap Rhythm drills - single, single, double pattern - Scale D.U's with AMRAP's during WOD'sB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 3 Wall Walks 16 DB Snatch, 35/25 35 Double...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 4 21/17 Cal Row 15 Hang Power Cleans, 95/65 9 Bar Over Burpees (Lateral) 6 Shoulder to Overhead, 95/65 rest 3 minutes AMRAP 4 21/17 Cal Row 15 Hang Power Cleans, 115/75 9 Bar Over Burpees (Lateral) 6 Shoulder to Overhead, 115/65 rest 3 minutes AMRAP...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Top Down Squat Snatch - Build to 80% - Complete 4 quality reps @ 80% - No bounce, controlled eccentricB: Metcon (Weight)Snatch Low Pull 4 sets of 2 @ 95%, 100%, 105%, 110%...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A - teams of four complete three rounds of the following: Station 1 - Row x 30 cals Station 2 - Bike x 30 cals Station 3- DB Devil Press x 20 @ 35/25 or 25/15 Station 4 - Plank Hold alternating...