CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Squat Cleans: Every 90 seconds R1 - 3 @50% R2 - 3 @55% R3 - 2@60% R4 - 2@65% R5 - 2@70% R6 - 2@75% R7 - 1@80% R8 - 1@85%B: Metcon (2 Rounds for reps)AMRAP 5 12 Deadlifts, 95/65 10 Hang Squat Cleans 8 Push Press rest 4 minutes AMRAP 5 8...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 rounds) A1: Back Rack Reverse Lunge, 6-8, E/S A2: V-Ups, 12-15B: Metcon (Time)For time: 15-12-9-6-3 Deadlift, 225/155 Box Facing Burpee Box Jump Overs, 24/20...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 11 M1: 5 Push Press M2: 7 Front Squat M3: rest M4: 4 Push Press M5: 6 Front Squats M6: rest M7: 3 Push Press M8: 5 Front Squats M9: rest M10: 2 Push Press M11: 4 Front SquatsBuild load at each rest minute....

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 Touch and Go Power Cleans: M1-M3: 4 Power Clean @ 60% M4: rest M5-M7: 3 Power Clean @ 70% M8: rest M9-M10: 2 Power Clean @ 80%B: Metcon (AMRAP - Reps)AMRAP 9 Power Clean Toe to Bar Complete sets that increase by 3 reps each...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 30 (6 rounds) M1: 16 One Arm OH DB Alt Lunge (8L/8R), 50/35 M2: 20 Alt DB Snatch M3: 16 Alt Box Step Up w/DB/FR M4: 8 Alt One Arm Devils Press M5: rest Fitness: 35/20Scale number of reps if...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 30 Jumping Jacks 20 Monster Walk 10 Russian KB Swing 10 Kb High Pull 10 Squat JumpsA: Metcon (Weight)E3MOM for 15 minutes: A1. Deadlift 6 @65-70% 6 @70-75% 5 @75-80% 4 @80-85% 3 @85+% A2. 40 sec. Straight Arm Plank -Follow this rep progression; start at 65% of 1RM...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 10 Reverse Fly 10 Cuban Press 10 Banded Good Mornings 10 Push UpsA: Metcon (Weight)Rack Jerk Complex: Every 90sec. for 8 Rounds 2 Push Jerk + 1 Split Jerk - Build to a challenging set. - Record heaviest setB: Metcon (Time)For time: 18-15-12 Hang...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Sets : 45 sec Plank 8/8 Single Leg Glute Bridges 10 Jump Squats 10 Scapula pull Up + SwingA: Metcon (Weight)Back Squat, Tempo: 30X1 Warm Up 10 @ 50% Every 2:30 8 @60% 7 @65% 6 @70-75% 5 @75-80% 4 @80+%Record heaviest setB: Metcon (Time)7 rounds for time: 7 Double DB Front...