CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Barbell Complex: 1 Push Press 2 Push Jerk - 15 minutes to build to a tough setfrom the rackB: Metcon (Time)7 rounds for time: 5 DB Push Press, 35/25 7 DB Romanian Deadlift 9 DB Box Step Over, 24/20 Rx+50/35...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 9: 1 Power Clean 3 Strict Press 3 Push Pressfrom the floorB: Metcon (Time)8 rounds for time: 6 DB Push Press, 25/15 8 DB Romanian Deadlift 10 DB Alternating Lunge...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 2 Back Squat @ 70% 5 Ring Dips 15/12 Cal RowB: Metcon (No Measure)3 rounds for quality: A1: Ab Wheels Rollouts, 12-15, 21X0 A2: V-Ups, 12-15 A3: Sit Ups, 12-15 rest 90 secondsrest 10 seconds b/t movments rest 90 seconds...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 5 Front Squats 7 Push Ups 15/12 Cal ErgB: Metcon (No Measure)3 rounds for quality: A1: Ab Wheels Rollouts, 6-8, 21X0 A2: V-Ups, 10-12 A3: Sit Ups, 12-15 rest 90 secondsrest 10 seconds b/t movments rest 90 seconds after each...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Hang Power Clean 15 minutes to build to a heavy singleB: Metcon (Time)For time: 21 Hang Power Clean, 95/65 21 Burpees Over the Bar (lateral) 15 Hang Power Clean, 115/75 15 Burpees Over the Bar (lateral) 9 Hang Power Clean, 135/95 9 Burpees Over the...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: 5 Hang Power CleansB: Metcon (Time)For time: 21 Hang Power Clean, 75/55 21 Burpees Over the Bar (lateral) 15 Hang Power Clean 15 Burpees Over the Bar (lateral) 9 Hang Power Clean 9 Burpees Over the Bar (lateral) 6 Hang Power Clean 6 Burpees Over...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 12 minutes (6 sets): 1 Overhead Squat @ 4011 1 and 1/4 Overhead Squat 22X0- for 1 and 1/4 descend for 2 seconds to bottom, squat up to just above parallel, pause for 2 seconds, return to bottom,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 3 Paused Overhead Squats, Tempo: 3311- focus on solid positions - use light to moderate loadB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 15 DB Thrusters, 25/15 25 Double Unders...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)10 minutes to practice: Toe to BarCoach to discuss: - Points of performance - Pre requisites - Scaling progressionsB: Metcon (AMRAP - Rounds and Reps)AMRAP 7 20 Russian KB Swings, 24/16kg 15 KB Goblet Squats 10 Toe to BarRest 3 minutes between Metcon B...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Power Clean, Buid to a heavy single B: Power Clean EMOM 10 @ 70% of today's heaviest single C: Front Squat, 5 sets of 3 reps @ 70% rest 2-3 minutes b/t...