CrossFit Metric - PerformanceView Public WhiteboardA: Shoulder PressEvery 3 minutes, for 18 minutes (6 sets): Standing Barbell Strict Press, Tempo: 30X1 *Set 1 – 6 reps @ 70-75% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *Set 5...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Backwards walking sled drag Station 2: Sled Push (straight arms) Station 3: Walking Lunge w/plate OH Station 4: Barbell Bent Over Row (EZ bar), 15-20, 2011 Station 5: Wall Walks: 2-3 reps Station 6:...

CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatFront Squat, Tempo: 20X1 *Set 1 – 5 reps @ 75-77% *Set 2 – 3 reps @ 80-83% *Set 3 – 1 rep @ 85-87% *Set 4 – 5 reps @ 80-83% *Set 5 – 3 reps @ 85-87% *Set 6 – 1...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 3 Hang Power Snatch + 1 OH SquatMetcon (Time)4 rounds for time (20 minute cap) 500/400 m Row 15 Hang Power Snatch, 75/55- If using Biker Erg do 1000 m/round - If usin Ski Erg do 400 m/round - Rx+ 95/65...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Against a running clock: Run 400 m at 3 minutes complete 4 rounds of: 5 Strict Chin Ups 10 Push Ups 15 Air Squats at 8 minutes: 400 m run 25 Burpees at 13 minutes: Run 400B: Metcon (No Measure)3 rounds for quality: A1: Ring Rows, 14-16, 2011 A2:...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEvery 90 seconds for 4 rounds: Station 1: Push Up, 60 second amrap at 50X1 tempo Station 2: Chin Up, 60 second amrap at 50X1 tempo Station 3: Erg, 60 second at sustainable recovery paceMetcon (AMRAP - Reps)AMRAP 7: 50 DB Alt...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)Every 5 minutes for 25 minutes (5 sets): 500/400 Row *Power Cleans *Reps and Loads: Set 1: 12 reps @ 115/75 Set 2: 10 reps @ 135/95 Set 3: 7 reps @ 155/105 Set 4: 5 reps @ 185/135 Set 5: 3 reps...

CrossFit Metric - PerformanceView Public WhiteboardWeekly Focus:This week we are maxing out Front Squat (Thursday). We will also be doing heavy wave sets in the Back Squat and Shoulder Press culminating at 2 reps in the 85 to 90% range. Volume will...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Kneeling Unlilateral DB Press, 8-10, 30X1, left side A2: Kneeling Unilateral DB Press, 8-10, 30X1 Right Side A3: Snatch Grip Romanian Deadlift, 8-10, 40X0 * DB press done with left hand with left knee down and right...