Wods

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 60sec. Row/Bike 10/side World’s greatest stretch 10 Reverse Snow Angels 5 Russian Baby Maker B. Specific -With Barbell- 3 High Hang Snatch High Pull 3 Hang Muscle Snatch 3 OHS then -2 sets......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 20 Jumping Jacks 10 Rotating scorpions 10 Scapular Pull-Ups https://youtu.be/FPpTDqBzYVw B. Activation 3 sets 5 Pause strict press* 10 Banded W-Y *Pause for 2 seconds in extension. Metcon A: Metcon (Weight)......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 Rounds 5 Burpees 10 Air Squats 15 Banded Good Mornings B. Mobility Leg Swings 1 rounds 20 reps per leg Front to back Side to Side Arm Circles 20 reps per direction......

  • CrossFit Metric – Olympic Weightlifting View Public Whiteboard Metcon (No Measure) Touch’N Go Power Snatch (15-minutes). 3-touch’n go reps x 2-3 sets at each percentage. NO REGRIPPING AT THE BOTTOM. The second and third rep should be received in a deep power position. NO STARFISHING......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 30sec Easy Row or Bike 30sec Air Squats 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility Lateral banded hip mobilization + knee drive 2......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 10 Cal Row 10 Banded Pull Apart 10 Scapula Pull Ups 15 Hollow Rocks B. Mobility Coach’s choice Gymnastics A: Metcon (AMRAP – Reps) Every 5 min. for 3 sets 30......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 10/10 Side Plank Clamshell 12 Reverse Snow Angels 8 Banded OHS 200m Run B. Mobility 30 sec. Cat/Cow 30 sec Greatest Stretch Right 30 sec Greatest Stretch Left 30sec. Hip 90/90......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 sets 30sec Row/Bike/Ski 5 RDL Jump @empty bar 10 Rotating T spine squats https://youtu.be/ue3M_kDdX34 B. Specific 3 Hang clean pull 3 Tall power cleans 5 Front rack elbow rotations 3 Tempo power......

  • CrossFit Metric – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of Three Part A (18-minute clock): 3-min AMRAP each partner of Power Snatch x 5 + Lateral Buprees Over x Bar x 10 (NOTE — each partner does two 3-minute AMRAP’s)......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 3 rounds 30sec Row or Bike @increasing intensity on each min 30sec Banded Good mornings B. Mobility World’s greatest Stretch 10 reps per side https://youtu.be/8B6k7hYM6Tk C. Specific 3 sets 5/side Jumping bulgarian split......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 400m Run 5 Inchworms 200m Run 7 wall slides 100m Run 10 Reverse Snow Angels B. Mobility Lead by coach C. Specific 2 sets 30 sec. High Knee Run 30 Sec. Butt Kicks......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 10 Cal Row 10/10 Side Plank Hip Lift 10 PVC Behind the Neck Press 8/8 Single Leg Glute Bridges 10 Hollow Rocks C. Specific Pull: – 5 Snatch deadlifts – 5......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 rounds 30 sec Plate Toe Taps* 4 Front rack elbow rotations 4/4 Front foot elevated, front rack split squats *https://youtu.be/grwzM4Ibrhk B. Mobility 30sec/ side Elevated Banded Ankle Rocks 30sec Full Squat T-Spine......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 250m Row @increasing intensity on each set 16 Bird Dogs 10 Plank to Toe Touch 5 Thrusters @Barbell B1. Specific (3 reps each) JERK – Split Stance Jerk press – Tall......

  • CrossFit Metric – CrossFit View Public Whiteboard Warm-up (No Measure) A. General 2 Rounds 200m Row @Easy 20 Single arm OH March 15 Table Top Glute Bridges 10 Band Pull Apart B. Mobility 10/10 Greatest Stretch 5/5 DB Windmills C2.Specific (Pre Metcon) 2 sets 100m......