CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)For time (20-minute CAP): 30+20+10 of: Hang Power Cleans Front Squats Push Press Buy Out - 30 Toes to Bar 210 total potential reps Performance - 105/75 Fitness - 75/55 and Knee Raises500m Row (Time)Max Effort 500m RowMetcon (Time)50 DB Devil Press for time (7-minute CAP) Rx+ =...
CrossFit Metric - FitnessView Public WhiteboardB: Metcon (Time)For time: 50 Wall Balls, 20/14 50 Cal Row 50 Box Jump Overs, 24/20 50 DB Snatch, 50/35 15 minute time capA: Metcon (No Measure)EMOM 8: M1: Strict Chin Ups, 4-8, 3011 M2: DB Box Step Ups, 14-16 Alt....
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Overhead Snatch Complex: 2 Snatch Grip Behid the Neck Push Press 2 Snatch Grip Behind the Neck Push Jerk 1 Heaving Drop Snatch 1 Overhead Squat - Build to a heavy set in 20 minutes B: Back Squat 5 * 5 Tempo: 30X1 rest 2-3 min...
CrossFit Metric - FitnessView Public WhiteboardConditioning - CrossFit Open heats from 8:30 am till 11:00 am - 11:00 am Fitness/Performance ClassA: Crossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesB: Crossfit Games Open 20.1 Scaled (Ages...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: Option 1: M1: Push Ups/Ring Dips M2: Ring Rows/Strict Chin Ups Option 2: M1: Ring Muscle Ups M2: HS Walk PracticePick a number of reps that you expect to keep consistentB: Metcon (3 Rounds for reps)AMRAP 5: 12 DB Push Press, 35/25 12...
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sand Bag Walking Lunge Station 2: Reverse Sled Drag Station 3: One Side Farmer Carry Station 4: Super RX Box Jump (soft plyo) Station 5: Med Ball Cleans Station 6: Renegade Row, 14-16 Station...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift, 6, 5, 4, 3, 2 Tempo: 30X1 rest 2-3 minutes b/tRecord set ot 2 repsB: Metcon (Time)For time: 21-15-9-6 Hang Power Clean, 135/95 Burpee Box Jump, 24/20 Rx+155/115 13 minute time capBurpee Box Jump are box facing (not jump over)...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 12: M1: Sumo Deadlift, 6-8, 30X1 M2: Strict Chin Ups, 3-6, 3011 M3: restB: Metcon (Time)For time: 21-15-9-6 Hang Power Clean, 95/65 Bar Facing Burpees 13 minute time cap...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 18 5 Push Ups 7 Hanging Knee Raises 11 Wall Balls, 20/14B: Metcon (No Measure)3 rounds for quality A1: Standing DB Strict Press, 6-8, 30X1 A2: Ab Wheel Roll Outs, 10-12, 20X0 A3: Ab Mat Sit Ups, 20-24, 1010 rest...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 10: 1500/1350 m Row Max Clean & Jerk, 135/95 rest 3 minutes AMRAP 7: 1000/850 m Row Max Power Snatch, 115/85 rest 3 minutes AMRAP 4: 500/420 m Row Max Thrusters, 95/65...