CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes: 3 Hang Power Snatch rep 1: High Hang rep 2: Mid Thigh rep 3: Knee- pause for 2 seconds in catch postion before standing upB: Metcon (Time)For time: 30-25-20-15 American KB Swings, 16/12kg Sit Ups...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Overhead Snatch Complex: 2 Snatch Grip Behid the Neck Push Press 2 Snatch Grip Behind the Neck Push Jerk 1 Heaving Drop Snatch 1 Overhead Squat - Build to a heavy set in 20 minutes B: Back Squat 5 * 5 Tempo: 30X1 rest 2-3 min...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Deadlift: 6-8, 20X1B: Metcon (Time)For time: 3 rounds of: 20 Alt DB Snatch, 35/25 15 Burpees Then: 3 rounds of: 20 Deadlifts, 135/95 15/12 Cal Row...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 25 10 Toe to bar 15 DB Thrusters, 35/25 35 Double UndersPartners alternate movements One partner works while the other rests....
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for reps)Complete 5 rounds of: 1 minute AMRAP Strict HSPU 1 minute AMRAP Alt Back Rack Lunge, 95/65 1 minute AMRAP Box Jump, 24/20 (step down) rest 2 minutes- scale HSPU with reduced range of motion or Push Ups...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Backwards walking Sled Drag Station 2: Sled Rope Pull (heavy) Station 3: Med Ball Bear Hug Carry Station 4: Alternating Lunges w/back rack sandbag Station 5: Kettlebell Side Bends, 12 E/S Station 6: Windmill Push...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Power Clean & Push Jerk - Build a heavy single in 15 minutesB: Metcon (AMRAP - Reps)AMRAP 10: 1 Deadlift, 135/95 1 Power Clean 1 Push Jerk 2 Deadlifts 2 Power Cleans 2 Push Jerk 3 Deadlifts 3 Power Cleans 3 Push Jerk ...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Power Clean & 3 Push PressB: Metcon (AMRAP - Reps)AMRAP 10: 1 Deadlift, 95/65 1 Power Clean 1 Push Press 2 Deadlifts 2 Power Cleans 2 Push Press 3 Deadlifts 3 Power Cleans 3 Push Press ...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Power Snatch -Build up to 80% of 1 RM Snatch and hit 3 quality singles - rest 1 minute b/tB: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes Power Snatch, 3 reps - pause in catch position for 2 secondsB: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3...