CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 1 Power Clean @ 75% 2 Bench Press @ 75%, 30X1 15/12 Cal ErgB: Shoulder Body Armor (No Measure)2-3 Rounds for Quality: A1: 180 Degree DB Lateral Raises, 10-12, 3010 A2: Banded Face Pulls, 12-15, 3011 A3: DB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 135/95 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 185/125 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)E2MOM for 12 minutes (6 sets): 1 Front Squat (from the rack) 1 Paused Split Jerk - pause for 2 seconds at bottom of dip (jerk) - ensure vertical dip with no forward bar travel - check balance in feet during paused...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)For Time (with a partner) -75/50 Cal Erg- 75 Power Snatches 75/55 75 Thrusters -75/50 Cal Erg- 60 Power Snatches 75/55 60 Thrusters -75/50 Cal Erg- 45 Power Snatches 95/65 45 Thrusters -75/50 Cal Erg - 30 Power Snatches 95/65 30 Thrusters -75/50 Cal Erg - 15 Power Snatches 115/85 15 Thrusters...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)4 rounds at 70% sustained effort: Row 1000/850 m 40 foot One Arm KB Front Rack Lunge (left), 24kg/16kg 40 foot One Arm KB Front Rack Lunge (right)24/16kg 20 KB Box Step Ups (Goblet), 24/20 28 minute time capB: Hip Body Armor...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Drag, 150 ft Station 2: Rope Row w/Sled, 150 ft Station 3: Farmer Carry, 150 ft Station 4: D-Cleans Over Box, 8-10 (chest height) Station 5: Side Plank, 35 seconds E/S Station 6: Wall Assisted...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 7.5 minutes (5 sets): 2 Front Squats @ 80%- Building on last weeks 70%B: ALL IN (AMRAP - Reps)15 Minute AMRAP Ascending Burpee Ladder 3 DeadLift 115# / 155# 155#/225# 3 Hang Power Clean 3 Front Squats Then 3 Burpees Each round...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): M1: Front Squats, 6-8, 20X0 M2: Straight Arm Plank, 40 secondsB: ALL IN (scaled) (AMRAP - Reps)AMRAP 15 Ascending Burpee Ladder 3 DeadLift, 75/55 3 Hang Power Clean 3 Front Squats Then 3 Burpees Each round increase Burpee by 3...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 8 (7 sets): 2 Strict Press @ 70% - rest minute 5B: B2TW (AMRAP - Reps)AMRAP 3 Wall Balls, 20/14 rest 3 minutes AMRAP 7 6/4 CTB Pull Ups 7 DB Hang Squat Cleans, 35/25 8 DB Push Press, 35/25 Rx+ 50/35score is sum of AMRAP...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8 (4 sets): M1: Strict Press, 4-6, 30X1 M2: BB Bent Over Row, 6-8, 3011B: B2TW (AMRAP - Reps)AMRAP 3 Wall Balls, 20/14 rest 3 minutes AMRAP 7 6/4 CTB Pull Ups 7 DB Hang Squat Cleans, 35/25 8 DB Push Press, 35/25 Rx+ 50/35score...