CrossFit Metric - CompetitionView Public WhiteboardMetcon (Time)18.6 is 75-Power Snatch for time via internals: 3 minutes of work with 1 minute rest x 5 intervals Buy in at the start of each round: 20 Steps of DB FL Walking Lunges 50's/35's 15 Box Jump Step Down With remaining time 75...
CrossFit Metric - Olympic LiftingPrimer: Power Jerk + Jerk BtN 50% 2+2 60% 2+2 70% 1+1 WoD: Split jerk - 80% 2x2 - 70% 3x3View Public Whiteboard...
CrossFit Metric - PerformanceView Public WhiteboardMetconMetcon (AMRAP - Rounds and Reps)16min Amrap 25/20 Cal Row 20 DB Snatch 50/35 15 TTB 10 Burpees 5 Rope Climbs...
CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsMetcon (No Measure)Rope Climbs Spend 10-15mins practicing RC techniqueMetconMetcon (AMRAP - Rounds and Reps)16min Amrap 20/16 Cal Row 20 DB Snatch 35/25 10 TTB/Knee Raise 10 Burpees 1 Rope Climb...
CrossFit Metric - FitnessView Public WhiteboardStrengthDeadlift (4x8)Lift every 2minsMetconMetcon (Time)21-15-9 DB Front Rack Lunge 35/20 Box Jumps/step down 24/20...
CrossFit Metric - PerformanceView Public WhiteboardWeightliftingPower Clean (5x3)Every 90s - 3reps not TnG (5sets)MetconMetcon (Time)21-15-9-6 Front Rack Reverse Lunge 135/95 Box Jump Overs 24/20...
CrossFit Metric - PerformanceView Public WhiteboardStrengthBench Press (Heavy 5)Build to a heavy 5reps in 3-5 setsConditioning Metcon (AMRAP - Rounds and Reps)15min Amrap Farmers Carry to retirement home and back 15 Bench Press 185/115Use DB or KBs for the farmers walk - try pick a weight to...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 2mix x4 8-12 Floor Press (Use DBs or Bar)Conditioning Metcon (No Measure)4 Rounds for quality 30s Active hang on Bar 8-12 Push Ups 60s Static Farmers Hold 8-12 Ring RowsGo heavy on holds Add weight to push ups if needed make ring rows as hard...
CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)Run 800m 75 Burpees Row 50 Cals 75 Burpees Run 800mFor the 800m - do 2x400s Time Cap 35mins...
CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (Time)2 Rounds Run 400m 25 Burpees Row 30 Cals 25 Burpees...