CrossFit Metric - FitnessView Public WhiteboardStrengthE2.5MOM for 10 minutes (5 sets): Station 1: Front or Goblet Squat, 5 - 7, 32X1 Station 2: Supine Ring Rows, 8 - 10, 3011Metcon (Time)Fot time: Complete sets of 1 - 10 reps DB Front rack squats Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Banded Deadlift - 65% + band; 2 reps every min for 8min - SPEED BASEDB1: Metcon (Weight)Incline DB Bench Press; @31x1; 8-10 x 3; rest 30secB2 : Metcon (Weight)Filly Press @31x1; 8-10/arm x 3; rest 30secB3: Metcon (Time)Hanging L...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsSkipping Skill Session: EMOM for 10 minutes: M1: Skip for 45 seconds M2: Air Squat, 15 - 18, 10X0Metcon (Time)For time: 21* - 15* - 9* DB Power Clean & Jerks (35/25) DB Suitcase Lunges *50 D.U. after each roundAthletes need 2 DB's, one for...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 75% Ski 30 Cal 10 Box Jumps - 30" 5 Dips - strict - Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 75% Row 750m 30 Squats 8 Strict Press @ 70-75% 3RM...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM for 12 minutes ( 4 rounds): Station 1: Strict Pull Ups, 3 - 6, 3011 Station 2: Kneeling Unilateral DB OH Press, 6 - 8, 40X0, Left side Station 3: Kneeling Unilateral DB OH Press, 6 - 8, 40X0, Right sideMetcon (Time)5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)MU Skill Work : - Low Rings transitions - Hips to rings - Negative MU etcB: Metcon (Weight)Power Clean; 3,3,3; - every 2:30 - 65-75% loads - EASYC: Metcon (Time)1-2-3-4-5-4-3-2-1 Strict Pull Up Wall Walk...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 12 minutes (4 rounds): Station 1: Romanian Deadlift, 8 - 10, 30X1 Station 2: Wall Walk, 2 - 3, Station 3: restMetcon (Time)3 rounds for time: 400 m Run 21 AKB Swings 16 Alternating Lunges w/KB...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)TGU - Skill workB: Metcon (AMRAP - Rounds and Reps)30min @ 75% Effort - blood flow based Run 600m 20 Box Step Ups 30 Sec Superman Hold Row 600m 1 lengths (there and back) FW - TOUGH 1min Floor FLR...

CrossFit Metric - FitnessView Public WhiteboardStrengthA: Back Squat: Build to a heavy* set of 5 reps, 31X1 *Quality reps only. If form begins to break end the set and drop the weight.B: Metcon (Time)E4MOM for 16 minutes (4 rounds): 15/12 Cal Erg 12 Hang Power Cleans 9 Bar Over Burpees...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSnatch Position Drills A: Leg drive drill B: Leg drive + High Pull C: Bar Contact Drill D: Leg Drive from Hang + Bar Contact Drill Squat Snatch E: Build to 1 , 1, 1 Squat Snatch up to 50%...