CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)For time (25-minute cap). Part A: 5-rounds of: DB Hang to Overhead x 10 @ 35/25 or 25/15 Run 150m Part B: 1 to 10 to 1 of: Wall Balls Ab WheelMetcon (No Measure)Gymnastics Technique Practice (15-20 minutes): You select what you want to practice, such as: Handstand Push...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Cuban Press 8/8 Side Plank Hip Lift 5 Clean High Pull 5 Good Morning 5 ThrusterA: Metcon (Weight)Every 90 seconds for 9 minutes (6 sets) 2 Push Jerk + 1 Split JerkB: DT (Time)5 Rounds for time: 12 Deadlifts,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Banded Pull Apart 10 Banded Strict Press 5 Worm Push Ups 10 Glute Bridges 16 Dead BugsA: Metcon (Weight)EMOM 10 M1 - M3: Squat Clean + 4 Front Squats M4-M7: Squat Clean + 3 Front Squats M8 rest M9-10: Squat Clean + 2...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 M1: Paused Strict BB Press, 4-6, 30X3 (pause for 3 seconds at each lockout overhead) M2: Alternating Back Rack BB Reverse Lunge, 10-12, 20X0B: Metcon (2 Rounds for reps)AMRAP 6 8 Alt DB Snatch, 50/35 10 Box Jump Overs,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10/10 Side Plank Clamshell 14 Renegade Rows 10 Goblet Squats 6/6 Half Kneeling Strict PressA: Back Squat (5, 4, 3, 2, 2, 1)5 @ 70% 4 @ 80% 3 @ 85% 2 @ 87% 2 @ 90% 1 @ 95% If you don't have a...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 200m Run 5 Worm Push Ups 8 High Pull Elbow Rotations 5 Front Squats 8 Good MorningsA: Metcon (Weight)EMOM 10 Power Clean Complex: 2 TnG Power Cleans + 1 Hang Power CleanUse about 60% of your max power clean loadB: Metcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)10-sets of the following (30-minutes): BB Strict Press x 6-reps DB Bicep Curls x 6-reps DB Front Raises x 6-reps DB Romanian Deadlifts x 6-reps V-Ups x 6-reps REST :90-secsMetcon (Time)For time (12-minute CAP): 100 Calorie Row 50 Hand Release Push Ups Partition any way you want....

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout --- 10-rounds for time: Each partner does one full round and then alternate rounds. Power Snatch Overhead Squats Toes-To-Bar Reps/Loading will be revealed on Saturday morning. Upon Completion, move onto Buy-Out...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Deadlift, 6-8, 40X0 M2: Renegade Row, 12-14 M3: Standing DB Press, 10-12, 20X1B: Metcon (Time)For time: 20 Burpees over the bar (lateral) 80 Double Unders 40 Hang Power Cleans, 95/65 80 Double Unders 20 Burpees over the bar (lateral) Fitness: 75/55 Rx+ 135/95WU:...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Sets 30 Jumping Jacks 20 Monster Walks 10 Banded Strict Press 12 Reverse Snow AngelsA: Metcon (Weight)E2MOM for 10 mins (5 sets) Paused Front Squat 5 @50% 5 @55% 4 @60% 4 @65% 3 @70% Tempo: 32X1B: Metcon (Time)3 Rounds for time: 400 m Run 15 Shoulder to Overhead, 115/75 10...