CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds): A1: BB Back Rack Side Step Ups, 6-8 E/S, 20X1 (box height: bottom of patella) A2: Ab Wheel Roll Outs, 8-10, 21X0B: Metcon (Time)4 rounds for time: 500/420 m Row 15 Front Squats, 115/75 9 Toe...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 (5 sets): A1: 1 Power Clean + Push Press* A2: Strict Chin Ups, 4-8, 3011 *Push Press: Reps: 6, 5, 4, 3, 2 - build load - record heaviest loadB: Metcon (Time)Power Clean Elizabeth For time: 21-15-9 Power Cleans, 135/95 Ring Dips Fitness; 95/65, Push...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E1.5MOM 12 minutes (8 sets): P. Snatch + 1 Low Hang P. Snatch - Start at 50% and build to 75% - record heaviest loadB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 10 Power Snatch, 75/55 35 Double Unders...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E3MOM for 15 minutes (5 sets): A1: Back Squat (1 and 1/4 bottom) Reps: 5, 4, 3, 3, 2 Tempo: 31X0 A2: Heavy Russian Swings: 12-15record heaviest squat loadB: Metcon (Time)For time: 27-21-15-9 Wall Balls, 20/14 Cal Row Fitness: WB: 14/10 Rx+ WB 30/20 11 minute...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (AMRAP - Reps)Partner Workout - three parts (40-min CAP): Part A Row x 100 Cals Burpee x 100 REST 2-mins Part B Double DB Front Squats x 100 at 50/35 or 35/25 or 25/15 TTB/HKR x 100 REST 2-mins Part C (with remaining time AMRAP): Power Cleans odds/evens 185/125...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)From the rack work on Push Jerk & Split Jerk Technique (20-minutes) Record heaviest lift (either Push Jerk or Split Jerk)B: Metcon (Time)Three Rounds for Time (15-minute CAP): Double Unders x 50 (or 100 SU's) Row x 35 cals Push Press x...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Time)Two part workout - 35-min CAP. Part A: 2,000m run, then, five rounds for time: DB Thrusters x 10 @ 50/35 or 35/25 or 25/15 TTB x 10 (or HKR)B: Metcon (Weight)Part B, with remaining time find two max lifts: Heavy...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Top Down Low Hang Squat Snatch -12 minutes to build to a tough single- lower bar from power position - pause for 3 seconds with bar 2 inches from floor - complete low hang snatchB: Metric Amanda (Time)For time: Buy in: 100...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 8 (4 rounds): M1: Strict Chin Ups, 3-6, 3011 M2: Tall Box Jump, 4-6B: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (4 Rounds for reps)AMRAP 4 500/420 m Row 10 Burpees over the bar (lateral) Max Clean & Jerk 135/95 rest 3 minutes AMRAP 4 500/420 m Row 10 Burpees over the bar (lateral) Max Clean & Jerk 155/115 rest 3 minutes AMRAP 4 500/420 m Row 10 Burpees over the...