CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Band Pull Apart 20 Shoulder Taps 8/8 Single Leg Glute Bridges 5 Push Up to DowndogA: Metcon (Weight)Every 2:30 for 5 sets A1: Deadlift (Tempo: 30X1) 8 @60% 7 @70% 6 @75% 5 @80% 4 @85% A2: Tall Box Jump, 3B: Metcon (AMRAP...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Rowing Intervals (40-minute running clock): 300m x 10 MAX EFFORT Rest 2-minutes after each Coach lead ---Core/Mobility after workout (10-15 minutes)...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Power Clean (20-minutes): Positional Holds (3-seconds each position) + Power Clean 15 x 1-rep Do not go past 75%Metcon (Time)30-rounds for time (15-minute CAP): Power Clean @135/85 + 95/65 Ab Mat Sit Ups x 10...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 30 sec. Wall Sit Into 2 Rounds 20 Shoulder Taps 10 Cossack Squats 10 Rower Hamstring Curls 5 Push UpsA: Metcon (Weight)EMOM 10 2 Back Squat (Speed) Tempo: 10X1 - Load should be between 65-70% of 1 Rep Max. - Focus on Speed out...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 8/8 Side Plank Shoulder Ext. rotation 12 Plate Ground to Overhead 10 Bent Over Rows 5 Worm Push UpA: Metcon (Weight)Every 2 min for 5 sets Set 1: 6 Push Press Set 2: 5 Push Press Set 3: 4 Push Press Set 4:...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10/10 Tall Plank Leg Lift 6/6 Single Leg Glute Bridges 10 Cuban Press 10 Reverse Fly 10 Squat JumpsA: Metcon (Weight)EMOM 10 1 Power Clean 1 Hang Squat Clean 1 Front SquatB: Metcon (AMRAP - Reps)AMRAP 14 7/5 Bar M.U. 40 Wall Balls,...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (3 Rounds for time)Every 10 minutes for 30 mins (3 rounds): 500/420 m Row 9 Toe to Bar 15 DB Thrusters, 35/25 10 Burpee Box Jump Overs, 24/20 15 DB Thrusters, 35/35 9 Toe to Bar 500/420 m Row Fitness: Hanging Knee Raises, 25/15- If needed,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 30 Jumping Jacks 10 Plate Ground to Overhead 8 Glute Bridges 12 Alternatig V-Ups 10 Weighted Good Mornings 3 Pull Ups or 6 Ring RowsA: Metcon (Weight)E2MOM for 10 min (5 sets): Deadlift, 6, 6, 5, 5, 4 Tempo: 40X1SWU: Warm-up (No Measure)SPECIFIC 2...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Squat Snatch (15-minutes) 5 x 1 at 60% 5 x 1 at 65% 5 x 1 at 70%Metcon (Time)For time (1 to 10): Squat Snatch @ 95/65 or 75/55 Box Jump Overs @ 24/20" or 20/14"...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30-minute AMRAP: Deadlifts x 5 Hang Power Cleans x 5 Front Squats x 5 Lateral Burpee Over Bar x 20 Row x 25 cals Rx = 95/65 Fitness = 75/55 Beginner = 65/45...