CrossFit Metric - CompetitionView Public WhiteboardA: Front Squat (3 reps)Take 15 minutes to build to a heavy set of 3.B: Metcon (Time)Complete sets 10 to 1 Barbell Strict Press, 115/75 Strict Pull Ups - 12 minute time capThis 55 reps of each movement. Use a weight that...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner WOD: 100 Wall Balls, 20/14 80 Alt. DB Snatch 60 DB Goblet Squats 40 Strict Pull Ups/Ring Row 20 Burpees 40 Toe to Bar 60 Single DB F. Rack Alt. Lunge 80 Single Arm DB Push Press 100 Cal Row Rx: 50/35 30 Minute Time Cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Power Snatch + Squat SnatchE2MOM for 12 minutes (6 sets): 1 Power Snatch + 1 Squat Snatch, - rest 5-7 seconds between power and squat snatch - record heaviest liftB: Metcon (3 Rounds for reps)Complete 3 rounds for max reps: 1 min Power...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Backwards Walking Sled Drag, 80 ft Station 2: DB Front Rack Lunge Station 3: Sled Push, 80ft Station 4: Renegade Rows, 14-16 Station 5: Side Plank, 35 sec E/S Station 6: Hanging...

CrossFit Metric - PerformanceView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry, 150 ft Station 2: Low Handle Sled Push Station 3: Rope Sled Drag Station 4: Soft Plyo Super RX Box Jump, 6-8 reps Station 5: Ring Rows, 15 reps, elbows...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingE3MOM for 12 minutes (4 rounds): A1: Hang Power Cleans, 8-10 A2: Push Press, 6-8Metcon (Time)For Time: 21-15-9-15-21 DB Alt Lunge, 25/15 DB Push Press * 10 Cal Erg after each round...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 10 minutes: 5 sets Sumo Deadlift: 8-10, 30X0Metcon (AMRAP - Rounds and Reps)AMRAP 16: 11 Sumo DLHP, 75/55 9 HR Push Ups 7 Burpee Box Overs...

CrossFit Metric - PerformanceView Public WhiteboardGymnasticsEMOM 10: Ring Muscle Ups Level 1: M1: False Grip Ring, 6-8, 3011 M2: Eccentric or Feet Assisted Ring Dips, 6-8, 31X1 Level 2: M1: Ring Kip Swings, 6-8 M2: Banded or Low Ring Jumping Turn Overs, 3-5 Level 3: Ring Muscle Ups, 4-8, *Partner up on Rings with an...

CrossFit Metric - FitnessView Public WhiteboardMetcon (4 Rounds for time)E8MOM for 32 minutes (4 rounds): 30 sec wall assisted HS Hold 14 DB Snatch, 50/35 7 Strict Pulls Ups/14 Ring Rows 14 DB Goblet Squats 500/400 m Row...