09 Sep

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CrossFit Metric - FitnessView Public WhiteboardStrengthA: Back Squat: E3MOM for 15 minutes (5 sets) Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 8 reps Set 5: 10 reps Tempo: 20X1B: Metcon (Time)For Time 21 - 15 - 9 One Arm DB OH Alt. Lunge DB Snatch Toe to Bar...

08 Sep

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CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20/16 Cal Row 15 Deadlifts, 135/95 10 Burpees 5 Strict Pull-Ups...

08 Sep

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CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)Every 3min x 5 Run 400m 4-10 TTBB: Metcon (No Measure)Every 3min x 5 400m Row 2-5 HSPUC: Metcon (Weight)PC & J - 3 TNG - toughD: Metcon (Time) @high effort: 10 PC&J - 155# 75 WB 10 PC &J - 155# - rest 5min.E:...

07 Sep

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)3 Rounds 21 WB -20/14# 15 Box Jump Over 24/20" 9 DB Snatch 50#/35# - Rest 5minB: Metcon (Time)For time: 100 DU 5 RC 10 DB FR Lunges - 50# 3 RC 10 DB FR Lunges - 50# 1 RC 10 DB FR Lunges - 50# 100 DU...

07 Sep

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CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Push, Alternate lengths Station 2: KB Suitcase Carry, Switch hands at each turnaround Station 3: Burpee Shuttle Run, 60 seconds Station 4: Russian Twist, 60 sec amrap Station 5: D...

06 Sep

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk Skill - Shoulder Taps - Free standing HS - ObstacleB: Metcon (Weight)Segmented Snatch Grip DL - 3 sec per position; 3,3,2,2,1,1; every 2:30min - PERFECT positions - LEG Drive - Chest lead the way - Long armsC1: Metcon (Weight)Incline DB Bench Press...

06 Sep

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CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 18 minutes (4 rounds): Station 1: DB Side Box Step Ups, 8 reps E/S, 20X1 Station 2: Standing DB Strict Press, 8 - 10, 31X1 Station 3: Strict Chin Ups, 3 - 6, 3011Metcon (Time)3 rounds for time: 10 Burpee Box...

05 Sep

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CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsOH Squat Mobility and Position PrepMetcon (AMRAP - Reps)Three rounds for max reps of: 1 Minute of Burpees 1 Minute of PVC OH Squats 1 Minute of Kettlebell or DB Deadlifts 1 Minute of V-Ups 1 Minute of Kettlebell Swings Rest 1 minute...