CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (7, 7, 5, 4, 3)Tempo: 20X1 rest 2-3 b/t - build to 85% for 3 repsB: Metcon (5 Rounds for time)E4MOM for 20 minutes (5 rounds): 50 Double Unders 20 DB Snatch, 50/35 10 Burpees (to a 6" target above reach)...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10 minutes (5 rounds): M1: Front Squat, 6-8, 20X0 (from floor) M2: 1 Wall Walk + 20 second Hand Stand HoldMetcon (Time)For time: 50 Alt DB Lunge, 35/25 25 DB Push Press 40 Ring Rows 20 DB Thrusters 30 Knee to Elbow 15 Double DB Snatch...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Paused Hang Snatch (top down, 3 seconds at top of patella) - 15 minutes to build to 80% of max snatch B: Top Down Snatch Pulls @ 90-100% Sets: 3, 3, 3, 2, 2 Tempo: 40X1...

CrossFit Metric - FitnessView Public WhiteboardCrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including...

CrossFit Metric - PerformanceView Public WhiteboardCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 12 M1: Box Step Up, 10-12, 20X1 (left leg) M2: Box Step Up, 10-12, 20X1 (right leg) M3: Renegade Row, 14-16, 2011Metcon (AMRAP - Rounds and Reps)AMRAP 11 9 Toe to Bar 12 Cal Erg 15 Wall Ball, 20/14...

CrossFit Metric - PerformanceView Public WhiteboardA: Bench Press (10, 8, 6, 4, 8-10)- tempo: 30X1 - rest 2-3 minutes b/t - Record load used on set of 4 (gunning for around 80%) - last set of 8-10 should be heavier than first set of 10B: Metcon (Time)For Time: 40...

CrossFit Metric - PerformanceView Public WhiteboardStrengthE3MOM for 12 minutes (4 sets): A1: Alt. Front Rack Lunge, 8-12, 20X0 A2: Snatch Grip Push Press, 6-8, 10X1 (behind neck)Conditioning EMOM, complete 2 rounds M1: Assault Bike, 45 seconds, max cal M2: Ski Erg, 45 seconds, max cal M3: Sled Push, 45 seconds,...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Deadlift 1 Hang Power Clean 3 Front SquatsMetcon (Time)2 rounds for time: 50 Double Unders 40 Sit Ups 30 Alt. DB Lunge, 35/25 20 Burpees 10 Devils Press...