CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Heavy Sled Push, 100ft M2: One Arm KB OH Walking Lunge, 100ft M3: Rope Sled Pull, 150 ft M4: Assault Bike, 90 seconds @ threshold pace M5: Double Russian KB Swings, 20-25 reps...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): Tempo Back Squat 3 reps @ 70% Rep 1: 82X1 Rep 2: 10X0 Rep 3: 10X0B: Metcon (AMRAP - Reps)AMRAP 12 5 Chest to Bar Pull Ups 7 Ring Dips 9 Front Squats 115/85 Rx+ 155/105- scale CTB with pull ups...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: Romanian Deadlift, 8-10, 30X0 M2: Straight Arm Plank, 45 secondsB: Metcon (AMRAP - Reps)AMRAP 12 9 DB Romanian Deadlift, 35/20 7 DB Front Rack Squats 5 DB Push Press...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 12 minutes (6 sets): 1 Power Clean 1 Low Hang Power Clean 1 Paused Push Jerk* *2 second pause at bottom of dipB: Metcon (2 Rounds for reps)AMRAP 5: 500/420 Meter Row 50 Double Unders 10 Bar Over Burpees (lateral) AMRAP Clean and Jerks...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (6 sets): 1 Power Clean 2 Front Squat 1 Push Press* *2 second pause at bottom of dip *2 second pause in lock outB: Metcon (2 Rounds for reps)AMRAP 6: 20/17 Cal Erg 20 Russian KB Swings, 24kg/16kg 20 V-Ups Rest 3 Minutes AMRAP...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 8: M1: Strict Chin Ups, 4-8, 3011 M2: Alternating DB Reverse Lunges, 12-14B: Metcon (Time)2 Rounds For time: 40 Wall Balls, 20/14 30 Box Jumps, 24/20 20 Toe to Bar 10 Pull Ups/Bar M.U Rx+ Bar M.U. 16 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8: M1: Ring Rows, 12-15, 2011 M2: Alternating DB Reverse Lunges, 12-14B: Metcon (Time)2 Rounds For time: 40 Wall Balls, 20/14 30 Sit Ups 20 Burpees 10 Pull Ups 15 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 25 15/12 Cal Row 2 Deadlifts @ 75% Strict HSPU/Push Ups* - Choose to do either push ups or Strict HSPU - *Strict HSPU/Push Ups must be done in one unbroken set. - Score is the lowest # or reps in...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 25 15/12 Cal Erg 5 Deadlifts, 135/95 Push Ups* - *Push Ups must be done in one unbroken set. - Score is the lowest # or reps in all your sets. Rx = Push Ups...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)Back Squat, 8, 8, 6, 5, 5 Tempo: 30X0 rest 2-3 min b/tB: Metcon (AMRAP - Reps)AMRAP 15 30 Box Jump, (step down), 24/20 30 American KB Swings, 24/16kg 30 Burpees 30 Cal Row...