CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Top Down Snatch: Build to 80% in 15 minutes- decending form the power position with a 4 second eccentric - the goal is to establish ideal posiitons with tension from the top down. - this is a position hack that works...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)4 rounds: A1: Bench Press, 4-6, 31X0 rest 60 seconds A2: Weighted Chin Ups, 4-6, 2011 rest 60 secondsB: Metcon (No Measure)EMOM 16 (4 rounds) Station 1: 10-20 Push Ups Station 2: 10-20 Alt Jump Lunges Station 3: 10-20 Pull Ups Station 4:...
CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 8 M1: Hang Power Clean + 4 Front Squats M2: Renegade Rows, 14-16Metcon (Time)3 rounds for time: 15 Knee to Elbow 25 Wall Balls 400 m Run...
CrossFit Metric - PerformanceView Public WhiteboardA: Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"B: Metcon (No Measure)EMOM 9 (3 rounds): M1: 10 Barbell Ab Rollouts M2: 40 second side plank left M3: 40 second side plank right...
CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 M1: Strict Barbell Press, 5-7, 30X1 M2: Barbell Bent Over Row, 5-7, 3011B: Metcon (Time)5 rounds for time: 21/17 Cal Erg 15 KB Swings 9 Burpees 17 min Cap...
AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - FitnessView Public WhiteboardMetcon (5 Rounds for time)E6MOM for 30 minutes (5 rounds): 250/200 m Row 10 Front Squats, 115/75 10 Toe to...
AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Pull + Snatch - Build to a heavy single B: EMOM 8: 1 Snatch +...
AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - FitnessView Public WhiteboardMetcon (2 Rounds for reps)In teams of two: AMRAP 12: 5 Strict Pull Ups 10 Shoulder to Overhead, 95/65 15/12 Cal...
AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 16 minutes (4 rounds) M1: 2-3 Rope Climbs M2: 12/8 Cal A...
AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)Workout A - Bermuda Triangle 10-minute AMRAP Performance: Teams of three-same gender teams Three bars: 65/95 Overhead...