CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): 2 Halting Deadlifts, 3 pauses: - Pause at knee on way up - Pause at knee on way down - Pause 2" from floor on way down- 3 second pauses - Build load to a tough set -...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 8 minutes (4 sets): M1: Deadlifts, 6-8, 30X0 M2: Russian KB Swings, 12-15, (Heavy and fast)B: Metcon (Time)For time: 30 Cal Erg Then 21-15-9 Knee to Elbows Burpees to a 6" target Then 30 Cal ErgC: Body Armor Giant Set (No Measure)2 - 3 rounds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 10 2 Power Snatch @ 0.75 Bodyweight 4 Strict HSPU 35 Double Unders Rx+ 3"Deficit Strict HSPUrest 5 minutes before starting Metcon BB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 2 Power Cleans @ Bodyweight 4 Ring or Bar...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Double Unders Practice: 10 minutes Coached Progressions - Jumping Position - Jumping + Hip Clap Rhythm drills - single, single, double pattern - Scale D.U's with AMRAP's during WOD'sB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 3 Wall Walks 16 DB Snatch, 35/25 35 Double...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 4 21/17 Cal Row 15 Hang Power Cleans, 95/65 9 Bar Over Burpees (Lateral) 6 Shoulder to Overhead, 95/65 rest 3 minutes AMRAP 4 21/17 Cal Row 15 Hang Power Cleans, 115/75 9 Bar Over Burpees (Lateral) 6 Shoulder to Overhead, 115/65 rest 3 minutes AMRAP...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Top Down Squat Snatch - Build to 80% - Complete 4 quality reps @ 80% - No bounce, controlled eccentricB: Metcon (Weight)Snatch Low Pull 4 sets of 2 @ 95%, 100%, 105%, 110%...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Paused Squat Snatch - pause for 3 seconds at knee - build to 75% of best snatch - aim to complete 3 quality reps at 75%B: Metcon (AMRAP - Rounds and Reps)AMRAP 12 7 Squat Snatch, 115/75 7 Box Jump, 30/24 7 OH Squats,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Push, 100 ft Station 2: Tsunami Waves (35 second max effort) Station 3: D-Ball Carry, 100 ft Station 4: Sandbag Box Step Overs, 15-18 Station 5: Russian Twists, 25-30 Station 6: Super RX...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds): A1: Strict Pull Ups, 3-6, 3011 A2: KB Front Rack Box Step Ups, 6-8 E/S, 20X1Chin Ups: -Use weight on Chin Ups if needed - ensure full shoulder extensionB: Metcon (Time)For time: 100 Double Unders 20 Pull...