CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Strict Chin Ups, 3-6, 3011 A2: Front Squats, 6-8, 30X1 (from floor)Metcon (4 Rounds for time)E5MOM for 20 minutes (4 rounds) : 30 Wall Balls 15 Deadlift 10 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)Row 1k 10 Burpees 20 DB Snatch - 50/35# 20 Burpees 40 DB Snatch - 50/35# Row 1k 40 DB Snatch - 50/35# 20 Burpees 20 DB Snatch - 50/35# 10 Burpees Row 1k...

CrossFit Metric - FitnessView Public WhiteboardConditioning EMOM 16 (4 rounds): Station 1: Reverse Lunge, 6-8, E/S, 20X0 Station 2: Ring Rows, 12-15, 3011 Station 3: Skippng, 40 sec amrap Station 4: L-Sit DB Press, 10-12, 30X1Metcon (Time)4 rounds for time: 15 AKB Swings 12 KB Goblet Squats 9 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Gymnastic based on class - 10minB: Metcon (Weight)Hang Power Clean x 2 + FS x 4 - Tough weight then 3 more sets at 85-90%C: Metcon (Weight)OHS - From floor 3 x 5 sets - light and practice...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (3 Rounds for time)3 sets @ Sustain 1 RC 5 HHSPU 7 Thrusters -95 9 Burpee over bar - Rest 2min - Rest 5min after 3 setsB: Metcon (3 Rounds for time)3 sets @ sustain 4 Burpee CTB/Pull Up 6 HPS - 85 8 Push Ups 10 Cal...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 6-8 ThrustersMetcon (Time)21-15-9-6 Thruster Cal Erg *5 burpees after each roundChoose a load that you can do 20+ thrusters in a rested state....

CrossFit Metric - FitnessView Public WhiteboardStrength EMOM 12 (4 rounds): Station 1: Box Step Up, 6-8 ES, 20X1 Station 2: Strict Chin Ups, 3-6, 3011 Station 3: Renegade Row, 12-14, slowMetcon (Time)3 rounds: 10 Burpees 20 AKB Swings 30 Sit Ups 40 Air Squats...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean Progression: - Muscle Clean from Power Position - Drop Squat - Tall Clean - Bar Contact + Tall Clean - Top down Squat Clean B: Push Press: 5, 4, 3, 3, 2...