CrossFit Metric - FitnessView Public WhiteboardMetconCrossfit Games Open 18.4 Scaled (Ages 16-54) (Time)21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 deadlifts 185/135 lb 50-ft. bear crawl 9 deadlifts 185/135 lb 50-ft. bear crawl Time cap:...
CrossFit Metric - Olympic LiftingTechnique Primer with PVC: Drills: Push Press Push Jerk Split jerk Split Jerk from racks - empty bar 4 x 5 repsView Public Whiteboard...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (No Measure)Emom x12 M1: 8 seated DB Z-Press M2: 12-15 Hollow Rocks M3: 30s Dead HangMetcon (No Measure)Emom x12 M1: 8 seated DB Z-Press M2: 12-15 Hollow Rocks M3: 30s Dead HangConditioning Metcon (Time)4 Rounds 30/20 Cal Row 20 Air Squats Rest 2min Between rounds...
CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)Intervals 750m @5km pace approx rest 2mins 500m @2km pace approx rest 90s 250m @ 1km pace approx Rest 2mins Repeat x3Metcon (No Measure)If there is time at the end you have a couple of options: 1. Sharpen the axe with HSPU or CTB timing -...
CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x36 M1: 18/15/12 Cal Row M2: 15 Thrusters 75/55 M3: 8-12 Burpee Over Box M4: 6-12 CTB Pull ups M5: 10-12 DB Power Clean 50/35 M6: REST...
CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x30 M1: 8-14 Cal Row M2: 10-15 Thrusters 65/45 M3: 6-10 Burpee Over Box M4: 6-12 Pull ups M5: 10-12 DB Power Clean 35/25 M6: REST...
CrossFit Metric - PerformanceView Public WhiteboardStrengthDeadlift (8-16-24)3 sets - Lift every 2mins all Sets UB and can be any grip - start heavy and decrease load as reps increaseConditioning Metcon (AMRAP - Rounds and Reps)7min Amrap 8 HSPU 12 Wall Balls...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 3mins x4 12 Deadlifts + 6-12 Push UpsConditioning Metcon (AMRAP - Rounds and Reps)8min Amrap 12 Wall Balls 8 American Swings 24/16 4 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardStrengthBack Squat (2-2-2)Every 3mins liftConditioning Metcon (AMRAP - Reps)Emom x10 M1: 15/12 Cal Row M2: 12-15 Thrusters 95/65...
CrossFit Metric - FitnessView Public WhiteboardStrengthBack Squat (8-8-8)Every 3mins liftConditioning Metcon (AMRAP - Reps)Emom x10 M1: 12/9 Cal Row M2: 10-15 Thrusters 45/35...