CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 rounds 200m Run 20 Monster Walks 10 Table Top Glute Bridges 5 Push Up to Down Dog 30 Jumping Jacks B. Mobility Quadruped rear shoulder stretch 30 sec/side https://youtu.be/eYovIztVZos C. Specific 2 sets 9 Hollow banded lat. pull downs 5 Transition muscle ups* Set 1 -Floor transitions, knees bent o https://youtu.be/QYFJ108HOC8 Set...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General/ Activation 60s @any machine 10/10 Side Plank Clamshell 10 Rotating Scorpions 10 Rotating 90/90 hip stretch 10 Banded Pull Apart 10 Banded OH Squat 5 Good Morning @Barbell 10 Glute Bridges B. Specific -5 Snatch Deadlifts -5 Muscle Snatch -5 Power Snatch -5 OHS -5 Tempo Snatch (slow down the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 20 sec Machine sprint 50/50’ Single KB OH Carry @ heavy B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the exhale https://youtu.be/9LJDGUulS_8?t=418 C. Specific 5/5 Dead Bug KB pullover https://www.youtube.com/watch?v=1OPKubsYFPs 5/5 Single leg RDLGymnasticsA:...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardMetcon (Weight)Squat Snatch (25-minutes): 3-singles @ 70% 3-singles @ 75% 3-singles @ 80% 3-singles @ 85% 3-singles @ 90% 3-singles @ 95%Metcon (Weight)Squat Clean (25-minutes): 3-singles @ 70% 3-singles @ 75% 3-singles @ 80% 3-singles @ 85% 3-singles @ 90% 3-singles @ 95%...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3mins Row or Bike @increasing intensity on each min B. Mobility World's Greatest Stretch 10 reps/side C. Specific 2 sets @Hard 2-4 Bar facing burpees 3-5 Thrusters 5-7 Seated ttb* https://youtu.be/SnTp3glG4iM Rest 1 minMetconA2: Metcon (3 Rounds for time)Team Version With a Partner, divide reps evenly @0:00 - 10:00 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 3 sets 5/5 Front rack reverse lunges @Barbell 5/5 KB/DB windmills 10 Good Mornings @Barbell 10 Plate Squats B. Mobility PNF lat stretch on wall 5 repetitions - 5 seconds pushing against the box with your elbows - 5 seconds stretch moving your chest toward the...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 2 sets 50ft butt kicks + 100m Run 10 Air squats 7 Tall kneeling Banded Angels B. Mobility Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg https://www.youtube.com/watch?v=99pb0NnE4Kw C. Specific Tempo Snatch deadlifts Tempo snatch deadlift into Tall snatch high pull Tall Snatch high...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 30 sec. Jumping Jacks 5 Pause air squats 25’ duck walk 5 Pause air squats 30 second Burpees B. Mobility 90/90 hip rotations 12 rotations (6/6) https://youtu.be/dMsXx_Qqpj0 C. Activation 2 sets 8/8 single leg glute bridges 1 Front squat + 5 Sec hold + 1 Front squat @50-60%WeightliftingA: Front...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 400m Run -10/10 single arm banded rows -10 Pause ring rows* -6 Slam balls *Pause 2 seconds with chest to rings B. Mobility 60 sec. Child's pose 60 sec Cat Cow C. Specific Metcon Prep -7 hang clean pull -7 Rack deliveries -7 Hi hang power cleans -7 hang...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)A. General 60sec. Row/Bike 10/side World's greatest stretch 10 Reverse Snow Angels 5 Russian Baby Maker B. Specific -With Barbell- 3 High Hang Snatch High Pull 3 Hang Muscle Snatch 3 OHS then -2 sets @30-50% - 3 Snatch lift offs 3 Muscle snatch 3 OHS 3 Tempo Snatch https://youtu.be/qOFG1L92_3oWeightliftingA: SnatchEvery 2 min....