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)9min Amrap 12 Box Jumps 16 Alt DB Snatch 50/35...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 3mins x5 12 Deadlifts + 6-12 Strict TTB / Knee RaiseConditioning Metcon (AMRAP - Rounds and Reps)9min Amrap 12 Box Jump Overs 12 Alt DB Snatch 35/25 12 DB Push Press (6 per arm)...
CrossFit Metric - PerformanceView Public WhiteboardMetcon (No Measure)NOTE Repeats will only be allowed in Class time if the class Coach allows it and you have arranged someone to judge youGymnasticsMetcon (AMRAP - Reps)Emom x15 M1: Kipping Hspu - 5-12reps M2: CTB pull ups - 5-12reps M3: 40-60 Double UndersThis...
CrossFit Metric - FitnessView Public WhiteboardGymnasticsMetcon (AMRAP - Reps)Emom x15 M1: Push ups - 5-12reps M2: Pull ups (kip if possible) - 5-12reps M3: 40s Double UndersThis is a skills emom and should not result in failure - pick numbers to allow you to practice techniqueMetconMetcon (Time)21-15-9 Cal...
CrossFit Metric - CompetitionView Public WhiteboardMetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1...
CrossFit Metric - Performance/FitnessView Public WhiteboardConditioning Metcon (AMRAP - Rounds and Reps)11AM Class Only In Pairs - Alt Movements 25min Amrap 200m Run 20 KBS 24/16 16 Alt DB Snatch 35/25 12 Wall Balls 8 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1...
CrossFit Metric - FitnessView Public WhiteboardCrossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the...
CrossFit Metric - PerformanceView Public WhiteboardWeightliftingPush Jerk3-2-1-3-2-1 2nd wave heavier than firstConditioning Metcon (Distance)Row 30:30 x16 Rest 2min after set 8 Build pace over sets...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (Weight)Every 90s x4 12 DeadliftsMetconMetcon (Time)4 Rounds 300m Row 15 Wall Balls 30 Double Unders 15 Box Jump Overs Nice consistent pace throughout...