CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)MU - Skill Work 10inB: Metcon (3 Rounds for weight)Squat Clean 3,3 - 75% 2,2 - 85% 1,1 - 90% - Every 2:30C: Metcon (3 Rounds for weight)Push Press 3,3,3 - Tough...

CrossFit Metric - FitnessView Public WhiteboardStrengthShoulder to Overhead Barbell Complex: E2MOM for 8 minutes: 5 Strict Press 4 Push Press 3 Push Jerk *if Push Press is new to athlete: do 5 Strict Press + 5 Push PressMetcon (Time)For Time: 40 DB Snatch 10 Burpees 30 DB Snatch 10 Burpees 20 DB Snatch 10 Burpees 10 DB...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 8 minutes: Front Squat, 5 - 7, 22X1Metcon (3 Rounds for reps)AMRAP 3: 500 m Erg + max strict chin ups (ring row) rest 1 minute AMRAP 3: 500 m Erg + max KB goblet squat rest 1 minute AMRAP 3: 500...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)Row 30sec 7 Burpees Row 30sec 7 Box Jump Over x 5 - rest 4minB: Metcon (Time)Ski 30sec 50DU Ski 30sec 5 HSPU/ 7 HR Push ups x 5 - Rest 4minC: Metcon (Time)Bike 30 sec 10 KBS Bike 30 sec 5 Dips x 5...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Balance Complex: 2 Snatch Grip Push Press 2 Power Snatch Balance 2 Full Snatch Balance * Build to 50 - 55% of max snatch B: Power Snatch + Hang Squat Snatch * build to 80% of max snatch...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Clean + PP + PJ; 1.2.3 - Tough setB: Metcon (Time)Every 2:30 x 5 3-5 Ring MU 15 WB 100m SkiC: Metcon (Time)Every 2:30 x 5 10 TTB 10 DB G2OH 10 cal BikeD: Metcon (Time)100cal Row - Every 20 complete 1 Round of...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat 3RMB1: Metcon (Weight)DB reverse Lunge into RDL; 10/leg x 3; rest 30secB2: Metcon (Weight)DB Bench Press @42x1; 8-12 x 3; rest 30secB3: Metcon (Weight)Barbell Biceps Curl @4010; 8-12 x 3; rest 2min...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Low Handle Sled Push Station 2: Sled Row* Station 3: Offset KB Farmer Carry Station 4: 1 minute AMRAP Wall Ball Station 5: Renegade Row with Full Trunk Rotation, 16 - 18 reps Station 6:...