CrossFit Metric - PerformanceView Public WhiteboardGymnasticsEMOM for 8 minutes: Kipping Pull Up/CTB, 4-12 - skill development session: kipping mechanicsMetcon (2 Rounds for reps)AMRAP 6 6 Strict Pull Ups 9 Push Press, 95/65 12 Front Rack Lunges rest 2 minutes AMRAP 6 4 Bar M.U. 6 Push Jerk, 135/95 8 Front Rack Lunges...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10 M1: Front Squats, 6-8, 20X0 M2: Wall Assisted HSH x 35 secondsMetcon (AMRAP - Rounds and Reps)AMRAP 15 50 DB Snatch, 35/25 50 DB Goblet Lunge 50 Ring Rows 50 Cal Erg...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Paused Squat Clean - 15 minutes to establish a heavy clean for the day - Pause at top of knee for 3 secondsDuring Pause: - vertical shin - knees out - lats engaged - chin up Record heaviest repB: Metcon (Weight)EMOM for 12 minutes: 2 Squat...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM 10: M1: Barbell RDL, 8-10, 2010 M2: Push Ups, 8-10, 2010Metcon (3 Rounds for reps)AMRAP 4 10 DB Thrusters, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 Devils Press, 25/15 10 Cal Erg rest 2 minutes AMRAP 4 10 DB Push Press, 25/15 10 Cal Erg...

CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 12.5 minutes (3 rounds) 1: DB Box Step Up, 8-10, 20X0 (right) 2: DB Box Step Up, 8-10, 20X0 (left) 3: Hanging Knee Raise, 8-10, 3111Metcon (Time)For time: Cal Erg 50/40 Then 3 rounds: 20 Alt DB Lunge, 35/25 10 Devils Press Then: Cal Erg 50/40...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 rounds): M1: 3-5 Ring M.U.'s + 10 Wall Balls M2: 40 D.U.B: Metcon (Weight)E1.5MOM for 9 minutes (rounds): Power Clean & Jerk x 1.1 rest 2 -3 seconds between singles- build load to establish a...

CrossFit Metric - PerformanceView Public WhiteboardA: Push Jerk Complex (5, 5, 4, 4, 3, 3)15 Minutes to build to a heavy set of 3 repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 14 6 Strict Hand Stand Push Ups 9 Hang Power Cleans, 95/65 12 Alt Back Rack LungeScale...