CrossFit Metric - PerformanceView Public WhiteboardA: Push Jerk Complex (5, 5, 4, 4, 3, 3)15 Minutes to build to a heavy set of 3 repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 14 6 Strict Hand Stand Push Ups 9 Hang Power Cleans, 95/65 12 Alt Back Rack LungeScale...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 10 minutes: M1: Deadlift, 8-10, 20X0 M2: Wall Walk + 25 second Hand Stand HoldMetcon (Time)5 rounds for time: 20 Cal Erg 20 Renegade Rows Cap 18 minutes...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (5, 5, 5, 5, 5)- E2.5MOM for 12.5 minutes - Tempo: 30X1 - Start at around 70% and aim to get all 25 reps at 70%B: Metcon (Time)5 rounds for time: 20 KB Front Rack Box Step Ups 15 AKB Swings, 24/16kg 10...

CrossFit Metric - PerformanceView Public WhiteboardStrengthA: E1.5MOM for 18 minutes (3 rounds): M1: Strict Dumbbell Press, 6-8, 40X1 M2: Push Up, 40 second amrap M3: Strict Chin Ups, 6-8, 3011 M4: Ring Rows, 40 second amrapB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 10 Pull Ups 10...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Hang Power Cleans, 3-5 reps M2: Front Squats, 3-5 reps, 20X1Metcon (AMRAP - Rounds and Reps)AMRAP 14 5 Strict Pull Ups 7 Push Ups 9 DB Goblet Squats, 35/25...

CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 1, 1)- E2MOM for 12 minutes - build to a heavy single - pause for 3 seconds at the knee - rest 3-5 seconds between reps in each setB: Metcon (Weight)E4MOM for 20 minutes (5 sets): 300/250 m...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM for 8 minutes: Hang Power Snatch + 1 OH SquatMetcon (5 Rounds for reps)E4MOM for 20 minutes (5 rounds): 20/16 Cal Erg 20 AKB Swings, 24/16 kg 20 Sit UpsIf round takes more that 3 minutes, scale reps or load...

CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 1, 1)- E2MOM for 12 minutes - build to a heavy single - pause for 3 seconds at the knee - rest 3-5 seconds between reps in each setB: Metcon (Weight)E4MOM for 20 minutes (5 sets): 300/250 m...