CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 70% Row 750m 30 Box Step ups 30 Air Squts - Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 70% Ski 500m 20 Sit ups 5 Dips...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM 8 1 Hang Power Clean + 1 Hang Squat Clean *work for fast bar turnover and strong catch position. *coach have half class go at :00 and half at :30 to increase coverageMetcon (Time)For time: 21 - 15 - 9 Thruster BurpeeThis...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Skills - 10min Bar MU, ring MUB: Metcon (Weight)Hang Power Snatch + OHS, 1.3 - Every 2min x 4 sets - 55-65%C: Metcon (No Measure)4 sets 6-8 Strict Press @ 70% - from floor 20 Russian KBS - TOUGH 15...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM 8: M1: OH Squat, 3, 5221* M2: Skip for 40 seconds *coach will count tempo to keep class in synch *position and tempo take priority over loadMetcon (AMRAP - Rounds and Reps)AMRAP 10: 12 HR Push Ups 12 Ring Rows (or 6 Strict...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: DB Push Press, 6 - 8, 10X1 A2: Barbell Deadlift, 6 - 8, 40X1Metcon (Time)For time: 20 - 16 - 12 - 8 Alt. DB Front Rack Lunge DB Ground to OverheadGround to Overhead and Lunge are done...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Strict Chin Ups, 3 - 6, 3011 A2: Front Squats, 6 - 8, 31X1Metcon (5 Rounds for time)5 rounds: 15 Wall Balls 15 V - Ups 15/12 Cal Erg rest 1 minuteFind a sustainable pace in round...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 S. Pull + 1 P. Snatch + 1 S. Snatch M1 - M3 @ 60% M4 rest M5 - M7 @ 70% M8 rest M9 - M10 @ 75% B: "Leg Drive" Snatch Pull Deadlift: 5, 4, 4, 3, 3, ...