CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Paused Squat Cleans - pauses for 3 seconds at knee on pull Build to 80% of best clean B: 30 Squat Cleans in 10 minutes: Complete 1 clean every 20 seconds...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 25: 10 Front Squats, 115/75 10 Bar Over Burpees 10/8 Cal Row - Partners alternate movements...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 5 sets (25 minutes): 10 Devils Press, 35/25 12 Toe to Bar 10 DB Box Step Overs 12 DB Thrusters Rx+ 50/35Scale # of reps to keep working time under 3 minutes...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 5 sets (25 minutes): 16 DB Romanian Deadlift 12 Toe to Bar/Hanging Knee Raises 16 DB Alternating Lunge 12 DB Thrusters...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes: 1 Power Clean & Jerk - Start at 70% and build to a heavy single over 5 sets.B: Metcon (Time)For time: 60/50 Cal Row 30 Clean & Jerks, 135/95 15 Strict HSPU Rx+30 Strict HSPU 11 minute time cap - scale reps...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes: 1 Power Clean & 3 Push JerkB: Metcon (Time)2 rounds for time: 40/32 Cal Erg 25 Devils Press, 25/15...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: Pulling gymnastics: Choose from: Strict Pull Ups Kipping Pull Ups CTB Kipping Pull Ups Ring or Bar M.U.'s - choose # of reps that you can keep consistent for 10 minutes - work for no more than 20 -25 seconds/minute - aim for technical...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: Strict Chin Ups, 3-6, 3011 M2: Standing DB Strict Press, 8-10, 30X1 M3: Alt DB Lunges, 12-14B: Metcon (2 Rounds for reps)AMRAP 6 20 Alt DB Snatch, 35/25 10 Push Ups rest 3 minutes AMRAP 6 10...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 10 minutes (4 sets): A1: Front Squat, 5 reps, 20X0 A2: Back Squat, 7 reps (Set 4: 15 reps), 20X0 - Set 4 complete 15 reps of back squat - load with 60% of best back squat - rest 10 seconds...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Power Snatch Complex: 1 Muscle Snatch 1 Power Snatch 1 Low Hang Power Snatch Build to a heavy set in 15 minutes - in last 5 minutes drop Muscle Snatch from complex and increase weight.-reset between Muscle Snatch and Power Snatch (no T...