CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: Single Kneeling One Arm DB Press, 8-10 E/S, 30X1 A2: Lying Leg Raise, 12-15, 3011B: Metcon (Time)For time: 60/45 Cal Erg 25 Double DB Snatch, 25/15 50/40 Cal Erg 25 DB Thrusters, 25/15 40/35 Cal Erg 25 DB...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 10 minutes (4 sets): A1: Front Squat, 5 reps, 20X0 A2: Back Squat, 7 reps (Set 4: 15 reps), 20X0 - Set 4 complete 15 reps of back squat - load with 60% of best back squat - rest 10 seconds...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): Front Squat, 10, 8, 6, 5, 4 Tempo: 20X0- From the floor - Build up to a tough set of 4 - record heaviest setB: Metcon (Time)4 rounds for time: 8 Burpees 16 Alt Double Front Rack Lunge,...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 (5 sets): M1: Deadlift, 8-10, 30X0 M2: Renegade Row, 12-14, 2010B: Metcon (Time)6 rounds for time: 5 Strict Chin Ups 10 DB Push Press, 35/25 15/12 Cal Row 16 minute time cap...
CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Paused Squat Cleans - pauses for 3 seconds at knee on pull Build to 80% of best clean B: 30 Squat Cleans in 10 minutes: Complete 1 clean every 20 seconds...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 25: 10 Front Squats, 115/75 10 Bar Over Burpees 10/8 Cal Row - Partners alternate movements...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 5 sets (25 minutes): 16 DB Romanian Deadlift 12 Toe to Bar/Hanging Knee Raises 16 DB Alternating Lunge 12 DB Thrusters...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E5MOM for 5 sets (25 minutes): 10 Devils Press, 35/25 12 Toe to Bar 10 DB Box Step Overs 12 DB Thrusters Rx+ 50/35Scale # of reps to keep working time under 3 minutes...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes: 1 Power Clean & Jerk - Start at 70% and build to a heavy single over 5 sets.B: Metcon (Time)For time: 60/50 Cal Row 30 Clean & Jerks, 135/95 15 Strict HSPU Rx+30 Strict HSPU 11 minute time cap - scale reps...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes: 1 Power Clean & 3 Push JerkB: Metcon (Time)2 rounds for time: 40/32 Cal Erg 25 Devils Press, 25/15...