CrossFit Metric - FitnessView Public WhiteboardConditioning Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy sled drag Station 2: Tsunami Waves (35 second max effort) Station 3: Med Ball Cleans Station 4: Sandbag Back Squats Station 5: V-Ups, 15-20 Station 6: Super RX Box Jumps, 6-8 Station 7: Cal Row, 12-15...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 5 sets; 3 Deadlifts @ 75-80% 5 Tall Box JumpsB: Metcon (AMRAP - Reps)AMRAP 14 2 Rope Climbs 6 Power Cleans (TnG) 10 Burpees Over the Rower 14/12 Cal Row Rx + Legless RCscale number of rope climbs to 1 rep/round or substitute...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: Romanian Deadlifts, 6-8, 30X0 A2: Staggered stance single arm DB Row, 8-10, 3011B: Metcon (AMRAP - Reps)AMRAP 14 7 Devils Press, 25/15 9 Hanging Knee Raises 15/12 Cal Erg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch 1 Paused Overhead Squat (2 seconds) Build to a heavy set in 15 mintuesB: Metcon (Time)4 rounds for time 50 Double Unders 25 Wall Balls, 20/14 12 Ring Dips 15 minute time cap...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 12 minutes (8 sets): 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push JerkB: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 24kg/16kg 6 Strict HSPU 12 Box Jump (step down), 24/20...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: M1: Sumo Deadlift, 6-8, 30X0 M2: Standing DB Strict Press, 8-10, 20X1B: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 16kg/12kg 6 Push Ups 12 KB Alternating Lunges, 16kg/12kg...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Back Squat, Tempo: 23X1 2 Back Squats, Tempo: 20X0B: Metcon (Time)3 rounds for time: 15 Squat Cleans, 135/95 15 Burpees Over the Bar 15/12 Cal Row 15 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: 1 Power Clean 1 Paused Front Squat, Tempo: 23X1 2 Front Squats, Tempo: 20X0 M2: 15 V-UpsB: Metcon (Time)3 rounds for time: 15 Squat Cleans, 95/65 15 Burpees Over the Bar 15/12 Cal Erg 15 minute time cap...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardConditioning A: Top Down Squat Clean - build a heavy single - Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean. - this drill builds position...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): Rack Push Jerk, 5, 4, 3, 2B: Metcon (Time)5 rounds for time: 40 Double Unders 10 Hang Power Cleans, 95/65 10 Shoulder to Overhead Rx + 115/75...