CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 5 sets; 3 Deadlifts @ 75-80% 5 Tall Box JumpsB: Metcon (AMRAP - Reps)AMRAP 14 2 Rope Climbs 6 Power Cleans (TnG) 10 Burpees Over the Rower 14/12 Cal Row Rx + Legless RCscale number of rope climbs to 1 rep/round or substitute...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: Romanian Deadlifts, 6-8, 30X0 A2: Staggered stance single arm DB Row, 8-10, 3011B: Metcon (AMRAP - Reps)AMRAP 14 7 Devils Press, 25/15 9 Hanging Knee Raises 15/12 Cal Erg...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Power Snatch 1 Hang Squat Snatch 1 Paused Overhead Squat (2 seconds) Build to a heavy set in 15 mintuesB: Metcon (Time)4 rounds for time 50 Double Unders 25 Wall Balls, 20/14 12 Ring Dips 15 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 12 minutes (8 sets): 1 Power Clean 1 Hang Power Clean 1 Push Press 1 Push JerkB: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 24kg/16kg 6 Strict HSPU 12 Box Jump (step down), 24/20...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: M1: Sumo Deadlift, 6-8, 30X0 M2: Standing DB Strict Press, 8-10, 20X1B: Metcon (AMRAP - Reps)AMRAP 12 6 Strict Chin Ups 12 American KB Swings, 16kg/12kg 6 Push Ups 12 KB Alternating Lunges, 16kg/12kg...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: 1 Power Clean 1 Paused Front Squat, Tempo: 23X1 2 Front Squats, Tempo: 20X0 M2: 15 V-UpsB: Metcon (Time)3 rounds for time: 15 Squat Cleans, 95/65 15 Burpees Over the Bar 15/12 Cal Erg 15 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Back Squat, Tempo: 23X1 2 Back Squats, Tempo: 20X0B: Metcon (Time)3 rounds for time: 15 Squat Cleans, 135/95 15 Burpees Over the Bar 15/12 Cal Row 15 minute time cap...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardConditioning A: Top Down Squat Clean - build a heavy single - Start from the hang power position, lower bar with a controlled tempo until it taps the ground, go immediately into a squat clean. - this drill builds position...

CrossFit Metric - FitnessView Public WhiteboardWorkout A (Time)For time - 25+15+10 of (10-min cap) DB Thrusters Burpees Men - 35# Women - 25#Metcon (Time)Workout B -Partner Workout 25-minutes to complete: DB Hang to Overhead x 50 @ 35/25# DB Front Loaded Lunges x 100-steps @ 35/25# DB Renegade Row x 50-pair @ 35/25# DB...