CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)In teams of two, alternating full rounds, complete five rounds each of: 16 Single-Arm Kettlebell Push Press (8 Left; then 8 Right) 16 Kettlebell Swings 16 Alternating Reverse Lunges with Kettlebell Goblet Hold*If KB Push Press is difficult for you, scale...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Power Clean. Push Jerk; 1.5 - Build to tough set in 15minB: Metcon (3 Rounds for time)3 sets 25 WB unbroken 5 MU Rest 2minC: Metcon (Time)For time: Run 400m 20 CTB Run 400m 20 HSPU Run 400m 20 CTB Run 400m 20 HSPU...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry Station 2: Bear Crawl Station 3: Unilateral DB OH Walking Lunge Station 4: Renegade Row, 16 - 18 reps Station 5: Kazak Squat, 5 reps E/S, 3211 Station 6: D-Ball Carries Over...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2.5MOM for 10 minutes (5 sets): Station 1: Front or Goblet Squat, 5 - 7, 32X1 Station 2: Supine Ring Rows, 8 - 10, 3011Metcon (Time)Fot time: Complete sets of 1 - 10 reps DB Front rack squats Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Banded Deadlift - 65% + band; 2 reps every min for 8min - SPEED BASEDB1: Metcon (Weight)Incline DB Bench Press; @31x1; 8-10 x 3; rest 30secB2 : Metcon (Weight)Filly Press @31x1; 8-10/arm x 3; rest 30secB3: Metcon (Time)Hanging L...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsSkipping Skill Session: EMOM for 10 minutes: M1: Skip for 45 seconds M2: Air Squat, 15 - 18, 10X0Metcon (Time)For time: 21* - 15* - 9* DB Power Clean & Jerks (35/25) DB Suitcase Lunges *50 D.U. after each roundAthletes need 2 DB's, one for...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 75% Ski 30 Cal 10 Box Jumps - 30" 5 Dips - strict - Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 75% Row 750m 30 Squats 8 Strict Press @ 70-75% 3RM...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM for 12 minutes ( 4 rounds): Station 1: Strict Pull Ups, 3 - 6, 3011 Station 2: Kneeling Unilateral DB OH Press, 6 - 8, 40X0, Left side Station 3: Kneeling Unilateral DB OH Press, 6 - 8, 40X0, Right sideMetcon (Time)5...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)MU Skill Work : - Low Rings transitions - Hips to rings - Negative MU etcB: Metcon (Weight)Power Clean; 3,3,3; - every 2:30 - 65-75% loads - EASYC: Metcon (Time)1-2-3-4-5-4-3-2-1 Strict Pull Up Wall Walk...