CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 sets) M1: Strict Chin Ups, 3-8, 2011 M2: Ring Dips, 3-8 M3: Hollow Arch Hold: 40 sec M4: restB: Vulcan Grip (Time)For time: 21-15-9 Deadlift, 185/125 Pull UpRx+ 225/155 and CTB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes A1: Sumo Deadlift, 6-8, 40X0 A2: Strict Chin Ups, 6-8, 3011B: Metcon (Time)For time: 50 Cal Erg 40 Russian KB Swings, 24kg/16kg 20 Jumping Lunges 10 Strict Chin Ups 20 Jumping Lunges 40 Russian KB Swings 50 Cal Erg...

CrossFit Metric - PerformanceView Public WhiteboardA: Push Press (5, 4, 3, 2, 5)- rest 2-3 b/t sets - from the floor - build to a heavy double - final set should be heavier than first set - record heaviest setB: Metcon (Time)3 rounds for time: 500 m Row 15 Push Jerk,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Strict Press, 6-8, 30X1 M2: Ab Wheel Roll Outs, 6-8, 2010B: Metcon (Time)3 rounds for time: 400 m Run 15 DB Push Press, 35/25 10 Burpees...

CrossFit Metric - Olympic LiftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: Snatch High Pull + Muscle Snatch + OH Squat 15 minutes to build to 65% of max snatchB: Snatch15 minutes to find a heavy squat snatchC: Back Squat (3, 3, 2, 2, 2)rest as needed between sets...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 3: Bar/Ring M.U./CTBB: Metcon (AMRAP - Reps)AMRAP 3: Strict HSPU/Push UpC: Metcon (Weight)Front Squat Tempo: 32X0 - build to a max in 15 minutes Then: Front Squat for max reps @ 90% of today's max Tempo: 20X1record max front squat w/tempoD: Metcon...

CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 30 Partner WOD: 20 DB Snatch, 50/35 20 Wall Balls, 20/14 20/17 Cal Row 20 Hang Power Cleans, 95/65 20 Sit Ups/15 Toe to Bar- partners alternate movements - one person works at a time...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E7MOM for 35 minutes (5 sets): 20 Thrusters, 95/65 15 Box Jumps (step down), 24/20 500/420 m Row- scale load so you can go unbroken - rounds should be at 85% effort sustained over 5 sets...

CrossFit Metric - FitnessView Public WhiteboardConditioning Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Lateral Sled Drag (Cross-Over footwork) Station 2: Tsunami Waves Station 3: DB Walking Lunges Station 4: Supinated Passive Bar Hang (40-60 sec) Station 5: Side Plank (35 sec e/s) Station 6: Bench Jump Overs...