AnnouncementsThis Saturday night!! CELEBRATE with Metric!! Join us of our annual "Post Open" Party. Get signed up!CrossFit Metric - FitnessView Public WhiteboardGymnasticsConditioning Strict FundamentalsEMOM 10 M1-6-10 Strict T2B M2- 6-10 Strict Ring Dips/Ring Push UpsMetcon (AMRAP - Rounds and Reps)AMRAP 20 4 Widths...
AnnouncementsThis Saturday night!! CELEBRATE with Metric!! Join us of our annual "Post Open" Party. Get signed up!CrossFit Metric - PerformanceView Public WhiteboardWeightliftingSnatch (5x3@77.5%)10mins to build Then.. Every 3mins x5 3reps at 77.5% On the build - look to go heavier than 77.5% Technique should always...
CrossFit Metric - FitnessView Public WhiteboardMetconMetcon (Time)Parter WOD 3 Rounds each for time 15 Power Snatch #75/55 15 T2B 15 HSPU *Each partner completes 1 full round at a time while the other restsKaren (Time)For Time: 150 Wall-Ball Shots, 20# / 14#This is PARTNER Karen. Share the reps. Break...
CrossFit Metric - Olympic LiftingView Public WhiteboardSunday WeightliftingA: Paused Jerk Complex: Skill work: 6 sets of 2 reps Build to a heavy set. *3 second Pause it Dip + 3 second Pause it catch. B: 1 Front Squat + 1 Jerk Complex 5 sets, build to 100% of...
CrossFit Metric - FitnessView Public WhiteboardConditioning RUN BURPEE RUN (Time)For time Run 1 mile 60 Burpee Pull Ups Run 1 mile 40 Min CAP...
CrossFit Metric - CompetitionView Public WhiteboardWeightliftingSplit Jerk (6x3)3 Split Jerks (3s pause in Jerk catch position) rest 2mins x6 sets (increase load)MetconChristine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"Rx+ 1.5x BW for DL...
CrossFit Metric - FitnessView Public WhiteboardGymnasticsHandstand Push-upsEMOM 7 4-8 Strict HSPUConditioning Partner WOD, 5 Rounds each for time: 15/12 Cal Row 10 Box Jump Overs *1 person works at a time. GO HARD!...
CrossFit Metric - PerformanceView Public WhiteboardGymnasticsMetcon (AMRAP - Reps)Every 2mins x6 1. Strict HSPU (30X1) 6-8reps 2. Ring Support hold x30sPike HSPU and or bar dip/box support holds as a scale - do as many HSPU at that tempo - then finish on boxMetcon (No Measure)Every 45s...
CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (AMRAP - Rounds and Reps)AMRAP 20 400m Run 3 Rope Climbs 2 Lengths DB Walking Lunges 35/20...
CrossFit Metric - PerformanceView Public WhiteboardMetconMetcon (Time)10 Rounds FT: 250/200m Row 3 Power Snatch 135/95 15 Wall Balls...