CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Sumo Deadlift 8, 8, 6, 6, 4 Tempo: 30X1 rest 2 mins b/t- build to a heavy set of 4B : Metcon (AMRAP - Rounds)AMRAP 14 35 Box Jump (step down) 35 Sumo Deadlift High Pull, 75/55 35 Cal Row 35 Push Press, 75/55...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Power Clean 1 Front Squat 1 Push Press 1 Push JerkB: Metcon (Time)For Time: 21- 15-9 Toe to Bar Devils Press, 35/25 Fitness: 25/15 Rx + 50/35 16 minute time cap...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)30-minute running clock: PART A -- 5-rounds for time of: BB Push Press x 5 TTB x 10 Row x 20-cals Double Unders x 40 Rx - 95/65 Fitness - 75/55 Fitness - Hanging Knee Raises x 15 Single Unders x 60-repsMetcon (Weight)PART B - with remaining time...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Squat Snatch Ladder Every 20 sec for 3 minutes 1 Squat Snatch rest 1 minute Every 30 sec for 3 minutes 1 Squat Snatch rest 1 minute Every 1 minute for 3 minutes 1 Squat Snatch rest 2 minutes 1 Squat Snatch Start at 50% of 1 RM and...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1 - M3: Strict Press, 4-6 reps M4 - rest (add load) M5 - M7: Push Press, 3-5 reps M8 - rest (add load) M9 - M10: Push Jerk, 2-3 repsB: Metcon (Time)For time: 18-15-12 Cal Row Shoulder to Overhead, 115/75 Pull...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Squat Clean Ladder Every 20 sec for 3 minutes 1 Squat Clean rest 1 minute Every 30 sec for 3 minutes 1 Squat Clean rest 1 minute Every 1 minute for 3 minutes 1 Squat Clean rest 2 minutes 1 Squat CleanStart at 50% of 1 RM and...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 10 M1: Deadlift, 6-8, 30X0 M2: Ring Dips/Push Ups, 4-8, 20X1B: Metcon (AMRAP - Reps)AMRAP 10 10 Deadlifts, 185/115 10 TTB 10 Burpees Over the Bar (lateral)...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 mins (5 sets): Back Squat, 8, 8, 6, 6, 5 Tempo, 30X1Record heavy set of 5B: Metcon (5 Rounds for time)E4MOM for 20 mins (5 rounds) 6 Strict Pull Ups/Bar MU 300/250 m Row 21 DB Thrusters, 35/25 Fitness: 25/15...
CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)15-minute Power Snatch Practice: 1-rep from the hip 1-rep from above the knee 1-rep from the floorMetcon (Time)For time (25-minute CAP): 40+30+20+10 of: Power Snatch Row Cals Abmat Sit Ups Rx - 75/55 Fitness - 65/45...
CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Every 90 seconds for 12 minutes (8 sets) 1 Hang Squat Clean + 4 Front Squats-Start with moderate weight and add in small increments over the 8 sets - Record heaviest load successfully liftedB: Metcon (AMRAP - Reps)AMRAP 14 15 Wall...