CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Toe to Bar: 10-15 M2: Bike or Ski: 10-15 Cal M3: HSW: 30 secondsB: Metcon (Time)For Time: Row 1000 m Then: 12-9-6 Power Clean, 185/125 Burpee Box Jumps, 24/20C: Metcon (2 Rounds for reps)AMRAP 7 5 Front Squat (75% of bodyweight) 5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 5: Power Clean + 3 Push Jerk rest 2 minutes EMOM 3: Power Clean + 2 Push Jerk- Add load for second EMOM - Use a load that challenges but allows you to keep good form and rhythm. - record heaviest successful setB:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 rounds): 400 m Run 25 Wall Balls, 20/14 35 Double UndersB: Metcon (No Measure)Every 90 seconds for 3 rounds: A1: 150 ft Front Rack KB Carry (double) A2: 40 second HS Hold or...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (2 Rounds for reps)AMRAP 6 7 Devils Press, 25/15 14 Alternating DB Lunges rest 2 minutes AMRAP 6 7 DB Strict Press, 25/15 14 Cal ErgB: Metcon (No Measure)EMOM 9 (3 rounds): Station 1: 10 Ab Roll Outs Station 2: 40 second side plank left Station...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Top Down Snatch: Build to 80% in 15 minutes- decending form the power position with a 4 second eccentric - the goal is to establish ideal posiitons with tension from the top down. - this is a position hack that works...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)4 rounds: A1: Bench Press, 4-6, 31X0 rest 60 seconds A2: Weighted Chin Ups, 4-6, 2011 rest 60 secondsB: Metcon (No Measure)EMOM 16 (4 rounds) Station 1: 10-20 Push Ups Station 2: 10-20 Alt Jump Lunges Station 3: 10-20 Pull Ups Station 4:...

CrossFit Metric - PerformanceView Public WhiteboardA: Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"B: Metcon (No Measure)EMOM 9 (3 rounds): M1: 10 Barbell Ab Rollouts M2: 40 second side plank left M3: 40 second side plank right...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 M1: Strict Barbell Press, 5-7, 30X1 M2: Barbell Bent Over Row, 5-7, 3011B: Metcon (Time)5 rounds for time: 21/17 Cal Erg 15 KB Swings 9 Burpees 17 min Cap...

AnnouncementsGood Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS All other classes are cancelled. Monday will be operating on the normal schedule CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Pull + Snatch - Build to a heavy single B: EMOM 8: 1 Snatch +...