CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 minute row then EMOM 4 odd- 40 sec Stiff leg row even- 5 inchworms + 10 jumping knee tucks B.Specific DB Snatch progression 3-4 sets, ramping up in weight - 5/5 DB deadlift (squattier setup) - 3/3 DB Snatch B. Specific 2 DB Snatch return progression -...

CrossFit Metric - CrossFitView Public WhiteboardMetconPartner "Murph" (Time)1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Run together Split the reps Run togetherPartition reps as needed between partners Must do all of 1 movement before moving to the next movementMurph (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1 set 60sec Row/Bike/Ski 7/7 Single leg RDL with empty bar 10 Rotating T spine squats B. Mobility PNF banded lat stretch 2 sets of 10 reps/arm https://youtu.be/ta8ahNHeLnY C. Specific 2 sets 3 Hang clean pull 3 Tall power cleans 3 Tall squat cleans 3 Tempo power cleans 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 30 sec Row or Bike 10 rotating scorpions 30 sec Row or Bike 10 Pause Ring rows 30 sec Row or Bike 10 btn press + pause OH B. Mobility Alternating Y raise from a barbell in the rack 12 reps https://www.youtube.com/watch?v=67jI0e8x2T8 *Have athletes set their...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 30 second Butt kicks 25' Walking Lunges + twist 10 Single leg RDL with KB* *holding in opposite arm B. Mobility PNF Pigeon Stretch 5 seconds Contraction, pushing knee into the floor 5 seconds stretch, relax and bring the chest over the knee *If...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 seconds jump rope 30 sec Barbell good morning 60 seconds jump rope 30 sec Muscle clean B. Mobility Couch stretch 30 sec/side C. Activation 25' Banded Monster Walk 6/6 Front rack lunges 12 Paused glute bridges Banded Monster walk: https://youtu.be/8SSYSlpOqrMMetconMetcon (Time)6 rounds for time 3 Back...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 200m Run 8 Prone angels 8 Deadbugs B. Mobility/Activation Squat positioning Front rack mobility drill Scapular pull-ups Kip swings C.Specific (Metcon) 2 sets 10 Synchro squats (air squat set 1, light weight set 2) 5 Synchro burpeesMetconMetcon (Time)3 Rounds For Time: 400m Run (together) 10 Toes to bar,...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 20 jumping Jacks 10 lunges 10 air squats B.Specific 10 Single DB squat 5/5 Single arm DB press 10 Double DB squat 10 DB S2)MetconMetcon (AMRAP - Rounds and Reps)For Rounds & Reps 2 rounds of 4...

AnnouncementsHoliday hours on Monday May 22nd:8am, 9am, 10am classes.CrossFit Metric - Olympic WeightliftingPower Snatch (25-mins)70% x 2-singles 75% x 2-singles 80% x 3-singles 85% x 3-singles 90% x 4-singles 95% x 6-singlesSquat Cleans (20-mins)70% x 2-singles 75% x 2-singles 80% x 3-singles 85% x 3-singles 90% x 4-singles 95% x 6-singles...