CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 6 minutes (4 sets): Clean & Jerk - build to 75% of max Jerk Then (2 sets): Clean & Jerk -80 to 85% rest as neededRecord heaviest liftB: Elizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A - for time (10-minute CAP) Performance Group: 25+15+10 DB Thrusters 50/35# Calorie Row Fitness Group: 25+15+10 Wall Ball 20/14" Bupree Box Jump Overs 20/18"Metcon (Time)Workout B - for time (10-minute CAP) Performance Group: 25+15+10 DB Renegade Row Push Up 35/25 Toes-to-Bar Fitness Group: 25+15+10 50+30+20 Russian KBS - G/Y Ab Mat Sit UpsMetcon (AMRAP...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 rounds): M1: Max Set of Strict HSPU - 2 reps M2: 40 Double Unders M3: Max Set of Strict Chin Ups - 2 reps M4: 15-20 Air Squats- For HSPU and Chin Ups complete max sets minus 2...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30 15 American KB Swings, 24/16kg 15 Burpees 15 Push Ups 15 TTB 200 m Burden Run, 20/14- each partner completes entire set - alternate movements - one parnter works while the other rests...

CrossFit Metric - PerformanceView Public WhiteboardA: Shoulder PressEvery 3 minutes, for 18 minutes (6 sets): Standing Barbell Strict Press, Tempo: 30X1 *Set 1 – 6 reps @ 70-75% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *Set 5...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Backwards walking sled drag Station 2: Sled Push (straight arms) Station 3: Walking Lunge w/plate OH Station 4: Barbell Bent Over Row (EZ bar), 15-20, 2011 Station 5: Wall Walks: 2-3 reps Station 6:...

CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatFront Squat, Tempo: 20X1 *Set 1 – 5 reps @ 75-77% *Set 2 – 3 reps @ 80-83% *Set 3 – 1 rep @ 85-87% *Set 4 – 5 reps @ 80-83% *Set 5 – 3 reps @ 85-87% *Set 6 – 1...