CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two: AMRAP 30 70 Cal Row 60 Burpees Over the Rower 50 Thrusters 75/55 40 Toe to Bar- break up work as you wish - one partner works while the other rests....
CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: One Arm OH KB Carry Station 2: Heavy Sled Drag Station 3: Duck Walk Station 4: 10 - 12 Lateral Burpees Over Sand Bag Station 5: 10 - 12 Hanging Knee Raises...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min - High and sustain 10 DL - 135# 10 HR Push up - Rest 5minB: Metcon (AMRAP - Rounds and Reps)5min - High effort and sustain 12 KBS - Weight that you can MOVE 8 Box Jump -...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk skill workB: Metcon (6 Rounds for weight)Segment Snatch Grip Deadlift; 5,5,4,4,3,3; every 2:30 - 3 sec pausesC1: Metcon (Weight)Hips off DB Bench Press @42x1; 6-9 x 3; rest 30secC2: Metcon (Weight)DB Torso Row 8-12/arm x...
CrossFit Metric - FitnessView Public WhiteboardStrengthAMRAP 3 minute: Strict Pull Ups Rest 1 minute Then AMRAP 3 minute: Push Ups Rest 1 minute AMRAP 3 minute: Lying Leg RaisesMetcon (Time)For Time: 1000 m Row 50 Wall Balls 25 Pull Ups 400 m run...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ high effort: 1000m Row 30 DB FR Lunges -50/35# 20 Chest to Bar/ Pull Up 15 Burpees - no jump @ top - Rest 3min - What is high effort to you? - Breaking down challenging movements and chipping...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsToe to Bar Progressions, (15 minutes): - Hollow Holds, Superman Holds, 2 minutes - Beat Swing, 2 minutes - Beat Swing + Knee Raises, 2 minutes - Beat Swing + Knee to Elbows, 2 minutes - Beat Swing + Toe to Bar, 2...
CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Pull up/CTB/ TTB - skill work 10minB: Metcon (3 Rounds for weight)Squat Clean 3,3,3 - 75% 2,2,2 - 85% 1,1,1 - 85% + - Every 75secC: Metcon (No Measure)EMOM 12min M1 - 4-6 Dips M2 - 30sec Hollow Rocks - Can go weighted if...
CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 sets): A1: Bent Knee Deadlift, 6 - 8, 31X1* A2: Push Ups, 8 - 12, 30X1 *Barbell, Double KB or Double D.B. Deadlift optionsMetcon (No Measure)5 rounds for quality: 5 Wall Walks 50 D.U.'s 4 Wall Walks 40 D.U.'s 3 Wall Walks 30 D.U.'s 2...
CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM for 12 minutes (3 rounds): Station 1: Front Squat 1 and 1/4 bottom, 4 - 6, 31X1* Station 2: Glute Bridges, 12 - 15, 2012 *Front Squats can be done with Barbell, KB or DB. https://youtu.be/2Rlb3e8ekqwMetcon (AMRAP - Rounds and Reps)AMRAP 10: 15 V...