CrossFit Metric - FitnessView Public WhiteboardWeightliftingEMOM 8: 3 Hang Power Snatch + 1 OH SquatMetcon (Time)4 rounds for time (20 minute cap) 500/400 m Row 15 Hang Power Snatch, 75/55- If using Biker Erg do 1000 m/round - If usin Ski Erg do 400 m/round - Rx+ 95/65...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Against a running clock: Run 400 m at 3 minutes complete 4 rounds of: 5 Strict Chin Ups 10 Push Ups 15 Air Squats at 8 minutes: 400 m run 25 Burpees at 13 minutes: Run 400B: Metcon (No Measure)3 rounds for quality: A1: Ring Rows, 14-16, 2011 A2:...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEvery 90 seconds for 4 rounds: Station 1: Push Up, 60 second amrap at 50X1 tempo Station 2: Chin Up, 60 second amrap at 50X1 tempo Station 3: Erg, 60 second at sustainable recovery paceMetcon (AMRAP - Reps)AMRAP 7: 50 DB Alt...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)Every 5 minutes for 25 minutes (5 sets): 500/400 Row *Power Cleans *Reps and Loads: Set 1: 12 reps @ 115/75 Set 2: 10 reps @ 135/95 Set 3: 7 reps @ 155/105 Set 4: 5 reps @ 185/135 Set 5: 3 reps...

CrossFit Metric - PerformanceView Public WhiteboardWeekly Focus:This week we are maxing out Front Squat (Thursday). We will also be doing heavy wave sets in the Back Squat and Shoulder Press culminating at 2 reps in the 85 to 90% range. Volume will...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: Kneeling Unlilateral DB Press, 8-10, 30X1, left side A2: Kneeling Unilateral DB Press, 8-10, 30X1 Right Side A3: Snatch Grip Romanian Deadlift, 8-10, 40X0 * DB press done with left hand with left knee down and right...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 2-3 reps. 3 sets. build load B: Paused P. Snatch + Hang Squat Snatch: Build to 80% in 20 minutes C: Back Squat: 4, 3, 3, 2, 2, Rest 2-3 mins b/t. Build to 85%...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (3 rounds): M1: 3-6 Bar M.U. M2: 40 DU M3: 6-10 Ring Dips M4: 15/12 Cal RowB: Metcon (Weight)Clean Complex: 15 minutes to find a heavy set of: 1 Power Clean + 1 Hang Squat Clean + 1 Front...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD 800 m Run 70 Hang Power Clean 60 Front Squats 50 Toe to Bar 40 Burpees 50 Pull Ups 60 Shoulder to Overhead 70 Deadlifts 800 m Run Rx 95/65 Rx+ 115/85 Scaled Version: 800 m Run 70 Russian KB Swings 60 KB Goblet Squats 50 Hanging Knee Raises 40 Burpees 50 Ring Rows 60...