CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (4 Rounds for weight)Back Squat @33x2; 8 x 4 sets - every 4minB1: Metcon (3 Rounds for weight)Barbell Reverse Lunges @30x1; 10/leg x 3; rest 1minB2: Metcon (3 Rounds for weight)Strict Supinated Pull Up; 3-5 x 3; rest...

CrossFit Metric - CompetitionView Public WhiteboardMetcon (AMRAP - Reps)Workout A - on the 5-minute x 3-rounds (15-minute running clock): DB Alternating Step Ups x 10-pair with 50/35 at 24/20" DB Single Arm OHWL x 10 steps L-arm then 10-steps R-arm with 50/35 Toes -to-Bar x 15 AMRAP HSPU with...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: 200 m Wreck Bag Burden Run Station 2: Backwards Sled Drag (heavy) Station 3: Walking DB RDL Station 4: 1 Max Unbroken Wall Ball Set Station 5: 1 Max Unbroken Ring Row Set (Steep...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10min Pull up skill work - Kipp - Butterfly - CTB - Strength - Based on memberB: Squat Clean 3-3-3-3 - Every 3min - Tough reps if technique is good - Practise if needs work on techniqueC: Push Press + Split Jerk 1.1 -...

CrossFit Metric - FitnessView Public WhiteboardGymnasticsKipping Pull Up Technique: 15 minutes - Strength prerequisite - Hollow Positions - Beat Swing - Kipping Pull Up w/pause - Cycling Kipping Pull UpsMetcon (AMRAP - Rounds and Reps)AMRAP 15: 7 DB Hang Power Snatch (left arm) 7 Pull Ups 7 DB Hang Power Snatch (right...