AnnouncementsVictoria Day Class Schedule: This Monday May 21st CrossFit Metric is open for two morning classes: 8:30am Performance/Fitness and 9:30am Performance/Fitness. All other classes are cancelled.CrossFit Metric - Extra'sView Public WhiteboardConditioning Metcon (Time)Run 200m Ass Runner 12 Air Squats 8 CTB 4 HSPU rest 30s x5 Each set...

CrossFit Metric - PerformanceView Public WhiteboardStrengthFront Squat (4x8)Every 3mins x4 Focus on form over weight - chest and elbow in good rack positionMetcon (Weight)4 Sets 2 Rope Climbs - Fast 8 Front Rack step ups - 20" 15 Push ups rest as neededGood quality push up - change hand positions...

CrossFit Metric - PerformanceView Public WhiteboardConditioning Metcon (AMRAP - Reps)7min Amrap 35 Double Unders 15 Wall Balls 9 Burpees rest 3min 7min Amrap 15/12 Cal Row 25 Thrusters empty BarCoreMetcon (AMRAP - Reps)3 sets 1min wall facing HS Hold 50% of max Strict TTB from 2 weeks ago rest 1min...

CrossFit Metric - PerformanceView Public WhiteboardWeightliftingSnatch ([email protected]%)10mins to build Then.. Every 3mins x5 3reps at 80% On the build - look to go heavier than 80% Technique should always be the priority - stepping forward or backward is a no-rep for this purposeStrengthBack Rack Lunge (3x20)Back Rack Reverse Lunges 3x20reps Rest 60s...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM 8 M1: 10 Pendulum Swings M2: 1 Wall Walk + 30 second Handstand HoldConditioning Metcon (AMRAP - Rounds and Reps)AMRAP 20 7 TTB/Hanging Knee Raises 9 Push Ups 11 Deadlifts 115/85...

CrossFit Metric - Olympic LiftingView Public WhiteboardPaused Snatch ComplexA: EMOM 8 4 Second Pause at Mid Knee Full Snatch Build to 75% of Max Snatch *Emphasis is on balance and position during pause B: EMOM 8 High Hang Snatch + 1 Pause OH Squat *Pause to strengthen bottom position...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 12: M1: 4 - 8 Strict Chin Ups, 3011 M2: 14 -16 Alt. DB. Lunge M3: 40 sec AMRAP D.U.'sMetcon (AMRAP - Rounds and Reps)AMRAP 15: 15/12 Cal Erg 15 Ball Slams, 30/20 15 Wall Balls, 14/10...

CrossFit Metric - FitnessView Public WhiteboardStrengthE2MOM for 8 minutes (4 sets): 6 to 8 Paused Front Squats, 32X1 *Use Barbell or KB/DB Goblet SquatMetcon (Time)For Time: 15 - 12 - 9 - 6 - 3 Thrusters Toe to Bar Burpee to Target Rx 65/45 Bar or 35/20 DB...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsEMOM 12: M1: 40 sec Wall Assisted Hand Stand Hold M2: 12 - 15 Lying Leg Raises, 3111 M3: 4 - 6 Super RX Box Jumps (step down)Metcon (AMRAP - Rounds and Reps)AMRAP 12: 8 Push Ups 10 Russian KB Swings 12 Goblet Squats...