CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 20 Monster Walks 10 Sec Single Leg Wall Sit 5 Strict Press 12 Alt. V-Ups B. Specific 2 sets -10 Front rack elbow rotations -5 Tempo Front squats @5s downWeightliftingWeightlifting (Weight)Front squat 1 & 1/4 6 x 1 @ ascendingTC: 15 min Score: Weight Scaling Options Beginner 6...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 1 Min Row 10 Hamstring Bridges 20 sec Side Plank 10 Courtesy Lunges 6 RDL B. Specific Pull: -5 Snatch lift off -5 Snatch deadlifts — Leg drive: -5 Standing vertical jumps -5 Standing vertical jumps with BB, snatch grip — Snatch pull: - 5 Halting snatch pulls (pause at tall...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 10 Butterfly Bridges 16 Quadruped Shoulder Taps 8 Plate Ground to OH 20 sec OH Hold 10 Calf Raises 20 sec Plate Toe touches B. Specific 3 Clean deadlift 3 Muscle clean 3 Power clean 3 Tempo squat cleans 3 Jerk dips 3 Push press 3 Jerk 3 tempo...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 Rounds 30 Jumping Jacks 5 Push Up to Down Dog 5/5 Single Leg Glute Bridges 10 Cossack Squats 10-15 Straight Arm Lat Pull Down 5 Burpees B. Activation 2 sets 8 Band rows 8 Band face pulls 8 Band chest press 10 Kip SwingsGymnasticsGymnastics (Time)For time 30 Bar Muscle...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 60s Ski/Bike/Row/Run 10 Rotating Scorpions 10 Banded OH Squats 10 Deep Squat Banded Y pulls* * https://youtu.be/K6TVReERpFs B. Specific - 5 Snatch deadlift - 5 Muscle Snatch - 5 Power Snatch - 5 OHS - 5 Tempo Snatch (slow down the pull)WeightliftingSnatch (1 rep Max)3 @...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 rounds 200m Run 20 Quadruped calf pedals https://youtu.be/Ohyf69vbHbA 10 Banded OH lat pull-downs B. Mobility Iron Cross Stretch 60sec ...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 1 min of single-unders 10 Prone W-Y’s 1 min of double-unders 10 Dual DB RDL’s 1 min of crossovers B. Mobility Btn...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 3 rounds 30 Monster Walks 30 sec. Wall Sit 10 Good Morning + Calf Raise 12 Alt. V-Ups B. Specific 2 sets -5...

AnnouncementsCoaches Sam & Jacob Farewell Dinner:You are all invited to -- AMSTERDAM BARREL HOUSE -87 Laird Dr. -Saturday, July 15th -7:15 pmCrossFit Metric - CrossFitView Public WhiteboardWarm-up A. General 2 sets 20 sec Banded Dead Bugs 5 Push Ups 10 Cuban Press 10 Cossack Squats 10 Scapula Pull Ups B. Activation 2...