CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Reps)"Rabbit’s Delight" Objective: Complete as many repetitions as you can, as quickly as you can. Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to row...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)E3MOM for 12 minutes (4 sets): A1: Back Rack Reverse Lunge, 6-8 E/S, 20X0 A2: Good Mornings, 6-8, 30X1B: Metcon (Time)4 rounds for time: 21 America KB Swings, 24/16kg 15 Box Jump Overs, 24/20 21 Sit Ups 15 Front Rack Alt Lunge...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Sled Push (heavy) Station 2: Tsunami Waves (30 second bursts) Station 3: Offset Farmer Carry Station 4: Box Step Overs w/Sandbag Station 5: Medball Cleans to chest height box Station 6: Side plank 35...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Slow Pull Squat Snatch: 3 second First Pull (floor to top of knee) Find a heavy single in 15 minutes- focus on good positions and balanceB: Metcon (No Measure)Snatch AMRAP: 2 minutes @ 65% = aim for 8-10 reps rest 1 minute 2...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8: 1 Power Snatch + 3 Paused Overhead Squatspause for 2 seconds at bottom of each OH SquatB: Metcon (Time)4 rounds for time 400 m Run 10 Hang Power Snatch, 65/45 10 Overhead Squats...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 250 m row 12 Pull Ups 250 m row 12 HSPU Rx+ CTB/Strict HSPU- Scale Pull Ups and HSPU's needed with fewer reps or correlate movements - total working time should be under 4 minutes...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 15/12 Cal Erg 5 Strict Chin Ups 15/12 Cal Erg 5 Beast Makers, 25/15 1 Beast Maker = Renegade row, left + right DB Push Up DB Squat Clean Thruster- scale as needed to keep working time...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 6 sets (9 minutes): 3 Thrusters- Build load up progressively to a tough setB: CrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Front Squats, 5-7, 20X0 M2: Push Press, 5-7, 10X1- Build load up progressively to a tough setB: CrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time...