CrossFit Metric - PerformanceView Public WhiteboardMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsIf under 10mins - rest 5min and repeat If over 10mins - rest 5min and complete 1 round of Helen for time...
CrossFit Metric - FitnessView Public WhiteboardStrengthMetcon (No Measure)Emom x10 M1: 8 Reverse Lunges (4each leg) Barbell M2: 30s Handstand hold oMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...
CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x36 M1: 40-60 Double unders M2: 15-20 UB wall Balls M3: 18/15/12 Cal Row M4: 8-12 BF Burpees M5: 16/12/8 Cal Bike/Ski M6: 45s easy recovery shuttle runs...
CrossFit Metric - FitnessView Public WhiteboardConditioning Metcon (AMRAP - Reps)Emom x30 M1: 35s Double unders M2: 35s UB wall Balls M3: 35s Cal Row M4: 35s BF Burpees M5: 35s Cal Bike/Ski M6: 45s easy recovery shuttle runsThe first round you will work for 35s and count the reps for each...
CrossFit Metric - FitnessView Public WhiteboardStrengthBack Squat (12-10-8-6-4)Lift every 2:30 and add load as you goConditioning Metcon (Time)5 rounds for time 10 DB Thrusters 10 Burpees...
CrossFit Metric - PerformanceView Public WhiteboardWeightliftingPower Snatch (10x2)Emom x10 2 Power Snatch + 1 OHS @65-70% for perfect mechanicsBack Squat (4x3)Every 3:30mins x4 85%+...
CrossFit Metric - Performance/FitnessView Public WhiteboardConditioning Metcon (AMRAP - Rounds and Reps)15min Amrap 10 Push Press 95/65 15 Cal Row 20 Box jump over Rest 5min 50 Burpees for time...
CrossFit Metric - CompetitionView Public WhiteboardMetconCrossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row...
CrossFit Metric - Performance/FitnessView Public WhiteboardMetconMetcon (Time)With a partner - split reps as needed 40-30-20-10 Deadlifts 135/95 or 185/125 Wall Balls Burpees...
CrossFit Metric - FitnessView Public WhiteboardMetconCrossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 8 Hanging Knee Raises 10 Dumbbell Hang C&J 35/20 lb 14/12-Cal Row...