CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E3MOM for 12 minutes (4 sets): A1: Romanian Deadlifts, 6-8, 30X0 A2: Staggered stance single arm DB Row, 8-10, 3011 B: Metcon (AMRAP – Reps) AMRAP 14 7 Devils Press, 25/15 9 Hanging Knee Raises......
21 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E2MOM for 5 sets; 3 Deadlifts @ 75-80% 5 Tall Box Jumps B: Metcon (AMRAP – Reps) AMRAP 14 2 Rope Climbs 6 Power Cleans (TnG) 10 Burpees Over the Rower 14/12 Cal Row Rx......
21 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch 1 Paused Overhead Squat (2 seconds) Build to a heavy set in 15 mintues B: Metcon (Time) 4 rounds for time 50 Double Unders 25 Wall......
20 November, 2019CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 10: M1: Sumo Deadlift, 6-8, 30X0 M2: Standing DB Strict Press, 8-10, 20X1 B: Metcon (AMRAP – Reps) AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 16kg/12kg 6 Push Ups 12 KB......
19 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 12 minutes (8 sets): 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push Jerk B: Metcon (AMRAP – Reps) AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 24kg/16kg......
19 November, 2019CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM for 10 minutes (5 sets): M1: 1 Power Clean 1 Paused Front Squat, Tempo: 23X1 2 Front Squats, Tempo: 20X0 M2: 15 V-Ups B: Metcon (Time) 3 rounds for time: 15 Squat Cleans, 95/65......
18 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) E1.5MOM for 9 minutes (6 sets): 1 Paused Back Squat, Tempo: 23X1 2 Back Squats, Tempo: 20X0 B: Metcon (Time) 3 rounds for time: 15 Squat Cleans, 135/95 15 Burpees Over the Bar 15/12 Cal......
18 November, 2019CrossFit Metric – Olympic Weightlifting View Public Whiteboard Conditioning A: Top Down Squat Clean – build a heavy single – Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean. – this......
17 November, 2019CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) E2MOM for 8 minutes (4 sets): Rack Push Jerk, 5, 4, 3, 2 B: Metcon (Time) 5 rounds for time: 40 Double Unders 10 Hang Power Cleans, 95/65 10 Shoulder to Overhead Rx + 115/75...
17 November, 2019CrossFit Metric – Fitness View Public Whiteboard Workout A (Time) For time – 25+15+10 of (10-min cap) DB Thrusters Burpees Men – 35# Women – 25# Metcon (Time) Workout B -Partner Workout 25-minutes to complete: DB Hang to Overhead x 50 @ 35/25# DB Front......
16 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) EMOM 30 (6 sets): M1: 6 DB Burpee Box Step Overs M2: 15/12 Cal Row M3: 10-15 Toe to Bar M4: 8-12 Ring Dips M5: Heavy Sled Drag...
15 November, 2019CrossFit Metric – Fitness View Public Whiteboard A: Metcon (No Measure) EMOM 10 M1: DB Romanian Deadlifts, 8-10, 30X0 M2: Strict Pull Ups, 3-6, 3011 B: Metcon (Time) 2 rounds for time: 20 Push Ups 30 Hang Power Cleans, 95/65 40 Cal Erg...
14 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (No Measure) EMOM 10 M1: 30-40 Double Unders M2: 5-10 Kipping Pull Ups B: Metcon (Time) 2 rounds for time: 20 Strict Chin Ups/Ring Rows 30 Hang Power Cleans, 115/75 40 Push Ups...
14 November, 2019CrossFit Metric – Fitness View Public Whiteboard A: Metcon (Weight) EMOM 10: M1: Renegade Row, 14-16, 2010 M2: DB Push Press, 10-12, 10X1 B: Metcon (Time) For time: 50 Double Unders 40 Thrusters, 45/35 30 Burpees 40 Double Unders 30 Thrusters, 45/35 20 Burpees 30......
13 November, 2019CrossFit Metric – Performance View Public Whiteboard A: Metcon (Weight) Squat Clean: 15 minutes to build to a heavy single B: Metcon (Time) For time: 50 Double Unders 40 Thrusters, 45/35 30 Burpees 40 Double Unders 30 Thrusters, 45/35 20 Burpees 30 Double Unders 20......
13 November, 2019