CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift: 15 minutes to build to a heavy triple.This is not necessarily a 3 RM, just something that feels difficult.B: Metcon (Weight)EMOM 15: 30 Double Unders 3 Deadlifts- the deadlift load should be no more than 70% of today’s...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex, 8 -10 sets 1 Snatch High Pull + 1 Squat Snatch * emphasis on finishing with strong leg drive B: 3 position pause Snath Grip Deadlift, 4 seconds at each position 3 sets of 3...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)E2MOM for 30 minutes (3 rounds): Station 1: Row 400/350 m Station 2: 20-25 Ring Dips Station 3: 20-25 Toe to Bar Station 4: 80-100 D.U.s Station 5: 30 DB Alt Lunge, 50/35- limit working time at each...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Partner Wod: For time: 800 m Row 60 Wall Balls, 20/14 40 Hang Power Cleans, 115/85 20 Strict Pull Ups 40 Hang Power Snatch 60 Atl Front Rack Lunge 800 m Row Break up work as you wish. One partner works, the other rests...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)5min @ high and sustain 12 DB Snatch 6 Burpee over box - Rest 3minB: Metcon (AMRAP - Rounds and Reps)5min @ high and sustain 12 DB Snatch 6 Burpee over box - rest 5minC: Metcon (AMRAP - Rounds and...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Farmer Carry, 150 ft Station 2: Low Handle Sled Push Station 3: Rope Sled Drag Station 4: Soft Plyo Super RX Box Jump, 6-8 reps Station 5: Ring Rows, 15 reps, elbows...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift 8 reps TNG - Every 3min x 5 - building from 70%B1: Metcon (Weight)DB Floor Press With hip Bridge 8-10 x 3; rest 30secB2: Metcon (Weight)Single Arm Ring Row 8/arm 3; rest 30secB3: Metcon (No Measure)FLR 1min...