CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 90 second single unders 10 Alternating Deadbugs 60 second double unders 10 Alternating bird dogs 30 seconds “Party Trick” *Something cool at the apex of your skipping threshold. B. Mobility Single leg deficit calf raise 30sec/side https://youtu.be/yEISAXTM680 C. Specific 4 mins of: 15sec on/15sec off 1. Odd object...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets Row 1 min 12 Snatch Grip RDL 5/5 Greatest Stretch 5 Push Up to Down Dog B. Specific 2 Sets @barbell / 50% 3 Snatch Pulls 3 Power Snatch 3 OHS 3 Cal Row @HardWeightliftingA: Snatch (Every 90 seconds for 7 sets 8/6 Cal bike/Row/Ski 1 Snatch)...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 12/10 Calorie Row 10 Step Back Lunge 5 Scap Push Up + 5 Push Up 15 Band Pull Apart B. Mobility Tall kneeling banded Shoulder internal rotation stretch 10 reps/side https://youtu.be/ThluzxR0SBw C. Specific 2 sets 2-4 Floor press @ ascending 4-6 Butterfly or kipping pull-up...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General EMOM 6 odd- 40 seconds jump rope even- 5 Burpees + 6 Reverse Lunges C. Specific 3 Muscle cleans 3 Power Cleans —- 3 Tempo Power Clean, pause at the pocket 3 seconds 3 Push Jerk, pause in the bottom of the dip 3 Tempos clean...

CrossFit Metric - Olympic WeightliftingSnatch Drills (30-mins)Snatch Balance + Heaving Snatch Balance from Rack 1+1 x 5-sets Snatch Turnovers (Power + Squat) 1+1 x 10-sets Snatch from Pubic Bone (Power + Squat) 1+1 x 10-setsClean Drills (20-mins)Clean Turnovers (Power + Squat) 1+1 x 15-sets Clean from High Hang(Power + Squat) 1+1 x 15-sets...

AnnouncementsIn order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9thCrossFit Metric - CrossFitView Public...

AnnouncementsIn order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9thCrossFit Metric - CrossFitView Public...

AnnouncementsIn order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9thCrossFit Metric - CrossFitView Public...

AnnouncementsIn order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9thCrossFit Metric - CrossFitView Public...