CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 10 Reverse Fly 10 Cuban Press 10 Banded Good Mornings 10 Push UpsA: Metcon (Weight)Rack Jerk Complex: Every 90sec. for 8 Rounds 2 Push Jerk + 1 Split Jerk - Build to a challenging set. - Record heaviest setB: Metcon (Time)For time: 18-15-12 Hang...
CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Sets : 45 sec Plank 8/8 Single Leg Glute Bridges 10 Jump Squats 10 Scapula pull Up + SwingA: Metcon (Weight)Back Squat, Tempo: 30X1 Warm Up 10 @ 50% Every 2:30 8 @60% 7 @65% 6 @70-75% 5 @75-80% 4 @80+%Record heaviest setB: Metcon (Time)7 rounds for time: 7 Double DB Front...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout - for time (40-minute CAP): Pull Ups x 40 Power Cleans x 60 Burpee Box Jump Over x 80 Wall Ball x 100 Cal Row x 120 Partition any way you want - one person works at a time Rx - 135/95 Fitness - 95/65...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)1 Squat Snatch + 3 Overhead Squat 20-minutes to build upMetcon (AMRAP - Rounds and Reps)12-minute AMRAP of: Squat Snatch x 2 Overhead Squats x 4 Toes-to-Bar x 6 Rx - 115/75 Fitness - 75/55...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Banded Monster Walk 10 Table Top 10 Bent Over Row 10 Muscle Clean & PressA: Metcon (Weight)Every 3 min for 15 min. (5 Rounds) A1. Deadlift 8 @60% 8 @65% 6 @70-75% 6 @75-80% 5 @80+% A2. 40 sec. Straight Arm Plank -Follow this rep progression;...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 10 Cal Row 5 Snatch Deadlifts 5 Snatch High Pull 5 Muscle Snatch 5 Good Morning + Calf Raise 5 OHSA: Metcon (Weight)Snatch Complex: EMOM 10 1 Snatch Pull 1 Squat Snatch (2 sec. pause at bottom)Focus on techniqueB: Metcon (Time)For time: 50/40 Cal Row 40 OH...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds or 8 min 200m Run 10 Reverse Lunges 10 KB Deadlifts 10/10 Side Plank Leg Abduction 10 Kipping SwingsA: Metcon (No Measure)E3MOM for 12 mins (4 rounds): A1: Side Box Step Up, 8-10; 30x1 (Right) A2: Side Box Step Up, 8-10;30x1 (Left) A3: V-Ups,...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30" Supinated Passive Hang 25 Glute Bridges 20 Plate Good morning 10 Plate Squats 10 Push UpsA: Metcon (Weight)EMOM 15: M1: Front Squat M2: Push Press M3: rest Rnd 1: 6 reps @ 55% Rnd 2: 5 reps @ 60% of max FS Rnd 3: 4 reps...
CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10Cal Row 20 Plank Shoulder Taps 10 Cat & Cow 5 Push Ups to Toe Touch 10 Reverse LungesA: Metcon (No Measure)EMOM 30 (6 rounds) M1: 8 DB Devils Press, 35/25 M2: 15/12 Cal Row M3: 12 DB Box Step Overs, 35/25, 24/20"box M4:...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minutes Pull Up & Toes-to-Bar practice. L-Pull Up 5 x 3 Banded Pull Up 5 x 5 Strict Pull Up 5 x 10 Weighted Strict Pull Up 5 x 5 TTB 10 x 3Metcon (Time)For time (20-minute CAP) Power Snatch + TTB 1 to...