CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10 (5 rounds): M1: Toe to Bar, 6-10 + 35 DU M2: Ring Dips, 6-10B: Metcon (Time)3 rounds for time 400 m Run 11 Strict Pull Ups 7 Squat Snatch, 135/95 Rx + 400 m Run 3 Legless Rope Climbs 7 Squat Snatch, 155/105...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E7MOM for 35 minutes (5 rounds): 25/20 Cal Erg 20 DB Snatch, 35/25 12 Burpee 10 V-UpsScale volume and/or load to keep working time under 4 minutes...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E7MOM for 35 minutes (5 rounds): 500/420 m Row 20 DB Snatch, 50/35 15 Burpee Box Jump Overs, 24/20Scale volume and/or load to keep working time under 4 minutes...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8 (4 sets): M1: L-Sit DB Strict Press, 8-10, 30X1 M2: Bilateral DB Bent Over Row, 8-10, 3011B: Metcon (AMRAP - Reps)AMRAP 15 30 Cal Erg 30 HR Push Ups 30 Deadlifts, 135/95 30 Pull Ups/Ring Rows...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 minutes (4 sets): A1: Bench Press, 3-5, 30X1 A2: BB Bent Over Row, 6-8, 3011- Supinated grip on Bent Over RowB: Metcon (AMRAP - Reps)AMRAP 15 30 Cal Row 30 HSPU 30 Deadlifts, 185/125 30 Pull Ups Rx+ 30 Cal Row 30 Strict...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 (5 sets): M1: 1 Power Clean + 5 Push Press M2: Strict Chin Ups, 3-6, 3011B: Metcon (Time)For time: 40 Russian KB Swings, 24kg/16kg 40 KB Goblet Squats 40 V-Ups 40 KB Sumo DLHP *3 Burpees EMOM (including 0:00)...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets) Back Squat, 10, 8, 6, 8, 10 Tempo 30X0,record heaviest setB: Metcon (Time)3 rounds for time: 12 Front Squats, 95/65 10 Burpees Over the Bar (lateral) 400 m RunC: Metcon (No Measure)2 rounds for quality: A1:Banded Face Pulls,...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Squat Clean Complex: Clean Pull + Squat Clean - 20 minutes to build to 80% B: Front Squats, 5 by 5 Tempo: 32X1 rest 3 minutes b/t...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30: 200/175/150 Cal Row 150 Wall Balls, 20/14 100 Power Cleans, 115/75 50 Burpees Over the Bar (lateral)One partner works while other rests Break up work as you wish...
CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (5, 5, 4, 3, 3)- rest 2-3 min b/t - go heavy on the last set of 3 - keep form solidB: Metcon (2 Rounds for reps)AMRAP 6 14 DB Snatch, 50/35 14/12 Cal Row rest 2 minutes AMRAP 6 14 DB Hang Clean &...