CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSplit Jerk: - Establishing positions for footwork - grip width - Dip Basics - Drive - fixation - recovery 20 minutes to work up to a heavy Single from the racks...

CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 25 2 Squat Cleans 165/115 15 Cal Row 30 D.U. 4 Squat Cleans 15 Cal Row 30 D.U. 6 Squat Cleans 15 Cal Row 30 D.U. 8 Squat Cleans 15 Cal Row 30 D.U. Continue with this pattern...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Sled Pull Station 2: Sand Bag Back Rack Walking Lunge Station 3: Sled Pull Row Station 4: DB Box Step Overs, 16 reps Station 5: Renegade Row, 16 reps Station 6: Strict TTB, 6-8...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Snatch 3,3,2,2,1,1 - Every 2minB: Metcon (Time)For Time: Row 800m 21 Hang Power Snatches 95 21 Burpee Box Jumps 24" Row 600m 15 Hang Power Snatches 95 15 Burpee Box Jumps 24" Row 400m 9 Hang Power Snatches 95 9 Burpee Box Jumps 24"C: Metcon (Time)L sit Accumulate...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HSPU - Skill WorkB: Metcon (Weight)Banded Deadlift 3-5 x 5; - every 3min - Tough more than last weekC1: Metcon (Weight)Incline DB Press @31x2; 6-8 x 3; rest 30secC2: Metcon (Weight)SA DB Row @30x1; 6-8 x 3C3:...

CrossFit Metric - FitnessView Public WhiteboardSkills + DrillsEMOM for 12 minutes (3 rounds) Station 1: 14 - 20 Plank Shoulder Taps or HS Pike on Box Shoulder Taps Station 2: 35 second Side Plank Left Station 3: 35 second Side Plank Right Station 4: 15 - 20 PVC OH...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM for 12 minutes (4 rounds): A1: AMRAP 50 seconds: 3 position isometric chin ups* A2: Alternating DB Lunge, 12-14, 20X0 *- Fast concentric - 5 second pause at 45 Degrees - 5 second pause at 90 Degrees - 5 second pause at 120 Degrees - 1...