09 Jun

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CrossFit Metric - CompetitionView Public WhiteboardA: Snatch Build to tough 3 for the day - Then take 85% and complete 3 more sets of 3 on that weightB: Metcon (4 Rounds for weight)Snatch Pull 3,3,3,3; rest 2min - 105-110% Snatch RMC: Metcon (No Measure)EMOM 12min M1 -...

08 Jun

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CrossFit Metric - PerformanceView Public WhiteboardB: Metcon (3 Rounds for reps)3 sets 10/leg DB Romanian Deadlift @4111 - Rest 30sec AMRAP (-3) Pull ups - rest 90se - Pull ups should be dynamic so kip or butterfly - Score pull ups - (-3) means stop 3 reps before failureA: Front Squat...

08 Jun

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CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Push (Speed) Station 2: Sunami Wave Battle Rope (30 seconds each) Station 3: Wreck Bag Lunge (on back) Station 4: Super RX Box Jump (soft plyo) Station 5: ABike 40 second...

07 Jun

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)10min AMRAP 20 Cal Row 10 WB 20/14# 10 TTB - Rest 5minB: Metcon (Time)5 Rounds for Time 200m Run 35 DU 15 HR Push ups - rest 5minC: Metcon (AMRAP - Rounds and Reps)10min AMRAP 20 Cal Row 10 WB 20/14# 10 TTB - Rest...

07 Jun

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CrossFit Metric - FitnessView Public WhiteboardSkills + Drills10 minute OH Squat Clinic: - Drill Positions w/PVC* - Coach cued Pauses and Slow Tempo Reps *goal is to develop familiarity with OH Squat positionsMetcon (Time)10 Burpees 20 Alt. One Arm OH DB lunge 30 Cal Erg 40 PVC OH Squats 30 Cal Erg 20...

06 Jun

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10min Skill work - TTB - Strict - Kipp Swing - Pulling back - Leg flick - Knees to chest - Speed of the movement - EtcB: Metcon (8 Rounds for weight)Hang Power Snatch + Below Knee Power Snatch + OHS; 1.2.3 - Every...

06 Jun

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CrossFit Metric - FitnessView Public WhiteboardStrengthE3MOM 12 minutes (4 sets): A1: 4 - 6 Strict Pull Ups, 3011 A2: 12 - 15 V - Sit UpsMetcon (AMRAP - Rounds and Reps)AMRAP 14: 15 Thrusters 20 Cal Erg 25 D.U.'s...

05 Jun

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for calories)Row 30sec @ 85-95% 30sec Rest x 5 - Rest 3min Move to BB: Metcon (3 Rounds for time)For time @ sustained per round Run 400m 21KBS - 24/16kg 12 Pull ups - rest 3min x 3 - Aim to be same effort per round -...