CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)4 rounds for time: 15 Toe to Bar 800/650 m Row Deadlift 30-20-10-5 Deadlift Loads: Round 1: 135/95 Round 2: 185/135 Round 3: 225/155 Round 4: 275/205 25 minute time cap...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Clean Complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat Build to a heavy set in 15 minutes B: Front Squat, 5, 5, 4, 4, 3 Tempo: 30X1 rest 2-3 b/t...
CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)40 minutes to complete any four of these workouts. Workout A: 25+15+10 for time Burpee + Row Workout B: 25+15+10 for time DB Front Squats + Ski Erg 35/25 or 25/15 Workout C: Grace - 30 Clean & Jerk for time 135/95 or 95/65 Workout D: Isabelle...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 1 Front Squat, 52X0 2 Back Squat, 10X0B: Bowser (AMRAP - Rounds and Reps)12 Min AMRAP 5 Wall Balls @ 14# / 20# 3 HSPU 1 Power Clean @ 135# / 185# Super RX @ 155# / 225#...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: Barbell RDL, 6-8, 30X0 M2: L-Sit DB Strict Press, 6-8, 30X1B: Metcon (AMRAP - Rounds and Reps)AMRAP 14 5 Push Ups 10 Deadlifts, 135/95 15/12 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch - 15 minutes to build to a tough set- pause 2-3 seconds to set up properly for each pull - pause 2 seconds in catch of P.SnatchB: Metcon (2 Rounds for...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (4 Rounds for calories)Complete 4 rounds: AMRAP 4 21 Front Rack Reverse Lunges, 95/65 15 Hang Power Cleans 9 Burpees Over the bar (lateral) Max Cal Erg (with remaining time) rest 3 minutesScore is sum of erg calories in each round...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Split Jerk: 15 minutes to find a heavy single- from the rack - move up in weight if technique feels crisp!B: Metcon (AMRAP - Rounds and Reps)AMRAP 14 20 Push Jerk, 115/75 20 Box Jump, 24/20 20 Toe to Bar Rx+ 155/105...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 3 Strict Press 3 Push Press- move up in weight if technique feels crisp!B: Metcon (AMRAP - Rounds and Reps)AMRAP 14 20 DB Push Press, 35/25 20 DB Romanian Deadlift 20 Hanging Knee Raises...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 22 2-3 Weighted Strict Chin Ups 9 Burpees 15/12 Cal Row- Chin Ups: only use weight if you can do 8 or more strict chin upsB: Metcon (No Measure)2 rounds for quality Side Lying Hip Complex: A1: 20...