CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatE2MOM for 10 minutes (5 sets): Front Squat 4-5, 20X1- load should be between 65-70% of your 1RM - expect drop off in concentric speed due to incomplete restB: Crossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats...

CrossFit Metric - FitnessView Public WhiteboardA: Front SquatE2MOM for 8 minutes (4 sets): 6-8, 21X1B: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you finish under the time cap, use remaining time...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift: 15 minutes to build to a heavy triple.This is not necessarily a 3 RM, just something that feels difficult.B: Metcon (Weight)EMOM 15: 30 Double Unders 3 Deadlifts- the deadlift load should be no more than 70% of today’s...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex, 8 -10 sets 1 Snatch High Pull + 1 Squat Snatch * emphasis on finishing with strong leg drive B: 3 position pause Snath Grip Deadlift, 4 seconds at each position 3 sets of 3...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Wod: For time: 800 m Row 60 Wall Balls, 20/14 40 Hang Power Cleans, 115/85 20 Strict Pull Ups 40 Hang Power Snatch 60 Atl Front Rack Lunge 800 m Row Break up work as you wish. One partner works, the other rests...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)E2MOM for 30 minutes (3 rounds): Station 1: Row 400/350 m Station 2: 20-25 Ring Dips Station 3: 20-25 Toe to Bar Station 4: 80-100 D.U.s Station 5: 30 DB Alt Lunge, 50/35- limit working time at each...