CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM 12 minutes (3 sets): A1: 6 - 8 Standing Strict Press, 31X1 A2: 12 - 15 Push Ups, 30X0Metcon (AMRAP - Reps)EMOM 18 (3 rounds): M1: 10 -15 KB Deadlift M2: 5 - 7 Super RX Box Jump (Step Down) M3: 10...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10min Skill work HSPU/HS - Can be HS Holds - HSPU negatives if lacking strength - HS Walk - Obstacle Walk - Wall Walks - etcB: Deadlift 5-5-5-5-5 - every 3min - Tough reps - same weight across - Flat backs - Use your lats keep...

CrossFit Metric - FitnessView Public WhiteboardStrengthE4MOM for 16 minutes (4 sets): A1: 4 - 6 Front Squats, 22X1 (go heavy) A2: 4 - 6 Strict Chin Ups, 2011Metcon (Time)For Time: 30 Sit Ups 40 Wall Balls, 20/14 5o Cal Erg 40 Wall Balls, 20/14 30 Sit Ups...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)10min AMRAP @ Repeatable Pace 5 GTO - 135/95 8 Burpees Over Bar 12 Cal Row - Rest 5min them move on to BB.: Metcon (Calories)Row 5min @ Steady Pace - rest 5min then move on to C -...

CrossFit Metric - FitnessView Public WhiteboardMetcon (12 Rounds for reps)90sec Erg Cal 90sec Rest 90sec KB Swings 90sec Rest 90sec DB Thruster 90sec Rest 90sec Burpees 90sec Rest x 3 - All sets same reps - Sustainable pace...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingSPLIT JERK A: Warm Up Drills - footwork - position and recovery - Dip phase points of performance B: Build to.a heavy double - pause 2 seconds in catch postion - only increase weight after two quality reps...

CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM 12 (4 sets): M1: 14 - 16 Renegade Row M2: 8 - 10 Back Squats, 22X1Metcon (3 Rounds for time)On a running clock: Row 500 m 20 Burpees over the rower at 5 minutes: Run 400 m 30 Wall Balls at 10 minutes: Row 500...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (6 Rounds for reps)EMOM 12min M1 - 1-5 Ring MU M2 - 35DU - Choose reps that you can compete with great form - This is skill training with SLIGHT fatigueB: Metcon (2 Rounds for weight)Power Clean + Hang Squat Clean 1.1 -...

CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)In teams of 2: For Time (35 min cap) 100 Calorie Row 100 Toe to Bar 100 Push Press, 95/65 100 Hang Power Cleans 100 Wall Balls, 20/14 *break up reps as you wish, one person works, one person rests...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (@22x1; 3-5 x 5 - ervery 3:30 )B1: Front Rack Dumbell Walking Lunges 16 unbroken steps x 3; rest 1min - Tough reps - Last few should burnB2: Strict Pronated Pull Up 1min AMRAP x 3; rest 1minC: Metcon...