CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 15 Glute Bridge 10 Beat Swing 20 KB OH March (10 each side) 10 Reverse Snow AngelsA: Metcon (Weight)EMOM 10 Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 OH SquatTechnique focus Use 50 - 60%B: Metcon (Time)4 Rounds for time: 15 Toe to...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 20 Jumping Jacks 5 No Push Up Burpees 10 Cossack Squats 5 Push Up to Down Dog 10 Bird DogsA: Metcon (Weight)EMOM 10 M1 - M5: 2 Power Clean M6 rest M7-10: 1 Power CleanNo touch and go; quality set ups between repsB:...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 12 Ground to Overhead 20 Shoulder Taps 10 Russian KB SwingA: Metcon (Weight)EMOM 10 M1: 3 Front Squats, 52X1 M2: 2 Push Jerk + 1 Split Jerk* * 3 sec. pause on receiving positionTechnique focus, use same weight for...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)Split Jerk from Rack (12-minutes)Metcon (AMRAP - Rounds and Reps)Partner Workout (20-minute AMRAP): 20 Wall Walks 40 Wall Balls 20/14 or 14/10 60 Alternating DB Snatch 50/35 or 35/25 80 Calorie Row 100 Double Unders Tag in and out as you wish. One...

CrossFit Metric - Home WODView Public WhiteboardA: Metcon (5 Rounds for reps)5 Rounds AMRAP 3 30 Mountain Climbers 15 DB Push Press 30 Mountain Climbers 15 DB Ground to Overhead Max reps of Burpee in the remaining time. *Rest 2 min after every round...

CrossFit Metric - Home WODView Public WhiteboardA: Metcon (Time)"That Escalated Quickly" For Time 3 Rounds: 15 Double Dumbbell Front Squats 30 Double Unders Directly Into… 3 Rounds: 15 Double Dumbbell Thrusters 30 Double Unders Directly Into… 3 Rounds: 15 Double Dumbbell Hang Squat Clean Thrusters 30 Double Unders...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 30 Jumping Jacks 5 Snatch Deadlift 5 Snatch High Pull 5 Muscle Snatch 5 Over Head SquatsA: Metcon (Weight)EMOM 10 Snatch Complex 1 Snatch High Pull 1 Power Snatch 1 Hang Squat Snatch60% of max Power Snatch.B: Metcon (2 Rounds for reps)AMRAP 5 8 Box...

CrossFit Metric - Home WODView Public WhiteboardA: Metcon (No Measure)EMOM 9 M1: 12 L-Sit Press 30X1 M2: 12 Hammer Curls 30X1 M3: 20 Hollow RocksB: Metcon (Time)For Time 5 Rounds 15 Double DB Clean 40 Russian Twist 15 Hand Release Push Ups 20 Renegade Rows...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 250 Row 30 sec. Glute Bridge Hold 15 Glute Bridges 10 Banded Dead BugsA: Metcon (3 Rounds for time)E9MOM for 27 mins (3 rounds): Round 1 2 Rounds of: Row 400/350 m 21 Deadlift, 135/95 15 Pull Ups / Ring Rows Round 2: 2 Rounds...

CrossFit Metric - Home WODView Public WhiteboardA: Metcon (5 Rounds for reps)5 Rounds AMRAP 2 30 DU 20 Russian KB or DB Swings 20 Alternating Leg V-Ups *rest 1 min after each round. *next round starts where you left off....