25 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Overhead Squat * Pause for 10 seconds at bottomBuild load after successful repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 15 Overhead Squats, 95/65 5 Bar Facing Burpees 15 Power Cleans, 95/65 5 Bar Facing...

25 Nov

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CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 2 Paused Overhead Squats* * Pause for 10 seconds at bottomBuild load after successful repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 15 Overhead Squats, 65/45 5 Bar Over Burpees (lateral) 15 Power Cleans, 65/45 5 Bar Over...

24 Nov

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CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 Snatch High Pull 1 No Footwork Squat Snatch Build to a heavy set in 18 minutes B: E2MOM for 8 minutes (4 sets): 2-3 Snatch Pulls, Tempo 4110...

22 Nov

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CrossFit Metric - FitnessView Public WhiteboardConditioning Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy sled drag Station 2: Tsunami Waves (35 second max effort) Station 3: Med Ball Cleans Station 4: Sandbag Back Squats Station 5: V-Ups, 15-20 Station 6: Super RX Box Jumps, 6-8 Station 7: Cal Row, 12-15...

21 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 5 sets; 3 Deadlifts @ 75-80% 5 Tall Box JumpsB: Metcon (AMRAP - Reps)AMRAP 14 2 Rope Climbs 6 Power Cleans (TnG) 10 Burpees Over the Rower 14/12 Cal Row Rx + Legless RCscale number of rope climbs to 1 rep/round or substitute...

21 Nov

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CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: Romanian Deadlifts, 6-8, 30X0 A2: Staggered stance single arm DB Row, 8-10, 3011B: Metcon (AMRAP - Reps)AMRAP 14 7 Devils Press, 25/15 9 Hanging Knee Raises 15/12 Cal Erg...