AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Tabata - Air squat - Wide stance good morning - Air balls - Burpees 2 intervals at each movement B. Mobility PNF Standing Quad Pull stretch 5 repetition/leg - 5...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 200m run 20 Hollow Rocks 10 Table Top Glute Bridges 5 Tempo Push Ups (3s down) B. Mobility Dynamic leg swings Side to side x 10/10 Front...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30sec Row or Bike 10 rotating scorpions 10 rotating full squat T spine rotations 30sec Row or Bike 10 Alternating high box step ups 5/5 deep squat...

AnnouncementsNEW Weekly Olympic Lifting Classes:Every Tuesday at 4:30 pmEvery Thursday at 6:30 pm Coached by MatheusStarting this week!!CrossFit Metric - Olympic WeightliftingOverhead Squat from Rack (15-minutes)50% x 5-reps 60% x 4-reps 70% x 3-reps 75% x 2-reps 80% x 2-reps 85% x 2-reps 90% x 1-rep 95% x 1-rep 100% x 1-rep 105% x 1-rep All...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General Amrap 6 minutes 1 minute skipping 12 In and out squats 10 Alternating single leg single arm V-ups 20 low box runners Static A skips: https://youtu.be/V-EbAvc6ehk?t=11 B. Specific Progressions TTB progression (go through the entire progression) -10 pike ups* -3-5 beat swings -3-5 Beat swing + knee...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 5/5 Single Leg Glute Bridges 12 Dead Bugs 6 Plate Squats 10 Plate ground 2 OH 20 sec Handstand Hold B. Specific 5/5 Single Arm KB Swing 3/3 KB Cleans 3/3 Push Press 3/3 KB Clean and Press Ramp Up Barbell Push Press 50/60/70/80 2 RepsWeightliftingWeightlifting (Weight)EMOM 12 1- 2...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 200m Jog 10 Prone PVC shoulder dislocates 20 sec Ring Support Hold 20 sec Hollow Hold 15 Straight Arm Lat Pull Down 5 Push Up to Down Dog https://youtu.be/JEWmoIwYUb0 C. Specific Prep 3-5 Ring beat swings* 3-5 Transition mu** https://youtu.be/Gc0CNL5eOlETechniqueTechnique Thursday (Checkmark)Strict Ring muscle...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 12/12 Banded monster walks 6 Good mornings 6 Front rack elbow rotations 6/6 Front rack reverse lunge 3 Pause back squat @ empty bar or light B. Mobility 90/90 Hip stretch 30s/side C. Specific Part B 5 Clean first pulls 5 Low hang clean pulls 5 Tall...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 5 Push Up to Down Dog 10 Banded Pull Apart 10 Table Top Glute Bridges 5 Strict press @ empty bar B. Activation 2 rounds 8/8 Band lat pull down 4 x 1 & 1/2 strict pressWeightliftingShoulder Press (4 x 15...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 100m jog 12 In and out squats 8 Good mornings B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds https://www.youtube.com/watch?v=ILSbK8RnGdI C. Activation 3 sets @ ascending 2 Banded Deadlift 2 seated high box jumps 2-4 Sandbag cleans 4...