CrossFit Metric - PerformanceView Public WhiteboardA: Snatch (3, 3, 2, 2, 2)- rest 2 min b/t - pause for 4 to 5 seconds between each single to reset properly for each rep. -no TnG - build to 65-70% - focus on quality mechanicsB: Metcon (AMRAP - Reps)AMRAP 5: 15 OH...

CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (7, 7, 5, 4, 3)Tempo: 30X0 rest 2-3 min b/t - Build to 85% for 3 reps - Record heaviest setB: Metcon (Time)4 rounds for time: 15 Cal Row 12 Deadlift, 155/105 9 Hang P. Cleans 6 Push Jerk rest 1 min- this is a variation...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 10: M1: Push Press, 6-8, 10X1 M2: Erg, 40 seconds @ 70% effortMetcon (Time)5 rounds for time: 15 Wall Balls, 20/14 20 Sit Ups 30 Double Unders...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (7, 7, 5, 4, 3)Tempo: 20X1 rest 2-3 b/t - build to 85% for 3 repsB: Metcon (5 Rounds for time)E4MOM for 20 minutes (5 rounds): 50 Double Unders 20 DB Snatch, 50/35 10 Burpees (to a 6" target above reach)...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10 minutes (5 rounds): M1: Front Squat, 6-8, 20X0 (from floor) M2: 1 Wall Walk + 20 second Hand Stand HoldMetcon (Time)For time: 50 Alt DB Lunge, 35/25 25 DB Push Press 40 Ring Rows 20 DB Thrusters 30 Knee to Elbow 15 Double DB Snatch...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Paused Hang Snatch (top down, 3 seconds at top of patella) - 15 minutes to build to 80% of max snatch B: Top Down Snatch Pulls @ 90-100% Sets: 3, 3, 3, 2, 2 Tempo: 40X1...

CrossFit Metric - PerformanceView Public WhiteboardCrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period...

CrossFit Metric - FitnessView Public WhiteboardCrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including...