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...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 1 Hang Power Snatch* + 2 OH Squat* *pause for 2 seconds in the catch position of the power snatch (hips back) *pause for 2 seconds at the bottom of each OH SquatMetcon (No Measure)EMOM 15 (5 rounds): M1: 3-5 Strict Chin...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E3MOM for 24 minutes (8 sets): 500/400 m Row 3 Ring or Bar Muscle-Ups 3 Power CleansPC: 3 attempts per set, may adjust load as you wish - Note total load lifted over the 8 rounds - Scale M.U's with 3 bar or...