CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)15min @ 1H Pace Row 750m 30 Wall Ball 15 HR Push ups – Rest 5minB: Metcon (AMRAP - Rounds and Reps)15min @ 1H Pace Ski 750m 30 KBS 15 Box Jumps...

CrossFit Metric - FitnessView Public WhiteboardConditioning Complete 3 rounds, 70 seconds per station Station 1: Double Unders: 40 second amrap Station 2: Strict Hanging Knee Raises, 8-10, 3111 Station 3: Alt. DB Box Step Ups, 14-16 Station 4: Ring Rows, 12-15, 3011Metcon (Time)5 rounds for...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat @10x0; 3 x 8 sets - every 75 sec - 55-65% - SPEED focusB1: Metcon (Weight)Bent Over Row @3113; 8-12 x 3; rest 1minB2: Metcon (Weight)Curtsey Squat @ 3011; 8-10/side x 3; rest 1minB3: Metcon (Weight)Weighted...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds) A1: Sumo Deadlift, 8-10, 40X1 A2: Standing DB Press, 8-10, 30X1Metcon (AMRAP - Reps)AMRAP 6: 15 Wall Balls 20 DB Snatch Rest 2 minutes AMRAP 6: 15 Cal Erg 10 BurpeesIf class is large split into 2 groups and start group A...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Snatch Complex: Snatch High Pull + Power Snatch + OH Squat - emphasis on 1) footwork 2) receiving bar in power position/quarter squat 3) shoulders fixated (3 second pause) Build to 70% of max snatch B: Snatch Pull: 5, 4, 3, 3, 3 Build from 85%...

CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (Time)Partner WOD 1: 12 Days of Christmas. For time: 1 DB Thruster 2 Push Ups 3 Power snatch 4 Devil's Press 5 front squats 6 power cleans 7 Pull-Ups 8 DB snatch 9 Toe to bars 10 DB lunges 11 Shoulder to overhead (barbell) 12 DB Front Rack Squats RX:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Reps)90sec Ski 90sec rest 90sec DU 90sec rest 90sec Row 90sec rest 90sec box jump 90sec rest x 3 - same scores per sets - keep it easy if coming on Saturday - High effort if notA: Metcon (AMRAP - Reps)90 sec Ski 90 sec Rest 90 sec DU 90sec...

CrossFit Metric - FitnessView Public WhiteboardWeightliftingSnatch Complex: Hang Power Snatch (from knee) Power Snatch Overhead Squat *Build to a quality set at your Coaches timing and loading instructions. (15 minutes)Metcon (Time)For time: 21-15-9 OH Squats DB Box Step Overs Cal ErgOnly use load on OH Squats if your coach is happy with your...