CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 30Banded Lateral Side Walks 30 sec Wall Sit with Band 10/10 Dynamic hip to lat slide stretch 10 Bent Over Row @barbell 16 Alternating V-Ups B. Specific Snatch - 5 Hang power Snatch - 5 Hang squat snatch - 5 Low hang squat...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up N/AConditioningConditioning - Machine of choice (Distance)10min progressive warm up --------------- Ramp up sets (8 mins) --------------- 2x [2min @ Low Cadence @80%Z4 2min @High Cadence @80%Z4] --------------- 2min easy (2 mins) --------------- Main sets (38 mins) --------------- 2x [ 5x [45s @125% - 45s easy] — 1 min easy — 5x [45s @135% - 45s easy] — 3min easy ]Extra...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds Run 200m / Row 200m 10 goblet squat 10 stiff leg burpees B. Mobility PNF lat stretch with bands 5 x 7 seconds pushing with your elbows against the box 7 seconds stretching, moving your upper body toward the ground https://www.youtube.com/watch?v=t_geZRV2oUA C. Specific 4...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 8 Samson stretch lunges 10/10 Clamshell Side Plank with Band 12Glute Bridges 10 Good Mornings B. Metcon Activation 2 sets 10/8 cal machine 10 Alternating spiderman hops 3 Russian KB swings + 3 Full swings 5 Prone floor angels: https://youtu.be/HTX6KVrvXegWeightliftingBack Squat (6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 5/5 Greatest Stretch 6 Iron Cross 15 Hollow Rocks 10 Banded Pull Apart 5 Cuban Press B. Mobility Banded Lat Stretch 2 x 30-45 seconds/side C. Specific 10/10 Wrists rotations in plank position 20 Alternating Shoulder tap in plank position 10 Plank to downward dog +...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 10 Cat Cow 20 second Butt kicks 10Lunges + twist 10 Single leg RDL B. Mobility 30/30 secPigeon Stretch C. Specific Part A 3 sets @ increasing load - 3 Sumo Deadlifts @increasing - 3 Russian KBS (1 KB rnd 1, 2 KBs rnd...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Sets 60 seconds jump rope 5 Upward to Downward Dog 5/5 Deep Squat T-Spine Rotation 25' Banded Monster Walk 6/6 Cossack Squats 12 Pause glute bridge B. Metcon Prep: Snatch Skill 2-3 sets @ascending to working weight 3 Muscle snatch 3 Power Snatch balance Then 1-3 x 3...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60 sec Row or Bike 10 rotating scorpions 10 Inchworm push ups 10 Prone Scap retractions (Ws) 10 Hanging Scap retractions B. Mobility PVC shoulder dislocate 10-12 Repetitions https://youtu.be/j32NGzthtN4 -As close as you can while maintaining lock out and retraction in the scap C. Specific...

CrossFit Metric - Olympic WeightliftingSnatch -- drills, Power + Squat (50-minutes)Snatch Drills (10-15 minutes): Contact drills Turnover drills Footwork drills Panda Pulls Power Snatch + Squat Snatch (35-40 minutes) 1 Power Snatch single + 1 Squat Snatch single Progressively build up to 90%. Then do as many attempts/reps at 90% for the...