CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Squat Snatch (15-minutes) 5 x 1 at 60% 5 x 1 at 65% 5 x 1 at 70%Metcon (Time)For time (1 to 10): Squat Snatch @ 95/65 or 75/55 Box Jump Overs @ 24/20" or 20/14"...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30-minute AMRAP: Deadlifts x 5 Hang Power Cleans x 5 Front Squats x 5 Lateral Burpee Over Bar x 20 Row x 25 cals Rx = 95/65 Fitness = 75/55 Beginner = 65/45...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 2 Back Squat (Speed) Tempo: 10X1 - Load should be between 65-70% of 1 Rep Max. - Focus on Speed out of the bottom and on the way up. Move the bar as fast as you can when coming...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Shoulder Tap 8/8 Side Plank Clamshell 5 Push Up to Down Dog 10 Am. KB SwingsA: Metcon (Weight)EMOM 12 (4 sets): M1: BB Back Rack Russian Step Ups, 10-12, 10X0 Left Side M2: BB Back Rack Russian Step Ups, 10-12,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 10 Banded Strict Press 10/10 Bird Dogs 8 Face Down PVC Press 10/10 DB OH March 10 Goblet SquatA: Metcon (Weight)Snatch Complex: 12 minutes to build to a tough set: 1 Power Snatch 1 Hang Squat Snatch 1 OH SquatB: Metcon (Time)For...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)400m Run Into 2 Rounds of 20/20 secs Side Plank 6 DB Renegade Row with Push Up 8/8 Single Leg Glute Bridge 5 Barbell Good Morning 8 High Pull + Elbow RotationA: Metcon (Weight)EMOM 10 M1-M3: 3 TnG Power Cleans M4-M6: 2 TnG Power Cleans M7-M10: 1...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds : 8/8 Side Plank With External Rotation 12 DeadBug 10 Glute Bridges 10 Bent Over Row 5/5 Front Rack Lunge 5 Push Up to Down DogA: Metcon (Weight)EMOM 10 M1: 3 Push Press M2: 3 Front SquatB: Metcon (Time)For time: 21-15-9 Thrusters @95/65 Pull Ups 50 Double...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout A: 3,000m row for time (swap out any time you want).Metcon (Time)Individual Workout (for time (20-minute CAP): 50 Burpees 50 DB Hang to Overhead @ 35/25 or 25/15 50-pairs of MB Russian Twists 20/14 50 DB Hang to Overhead @ 35/25 or...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Time)Partner Workout (for time - 35-minute CAP): Deadlift x 25-reps each @ 185/125 or 135/85 Syncro DB Thrusters x 50 @ 35/25 or 25/15 AbMat Sit Ups x 100 Hand Release Push Ups x 100 MB Shuttle Run x 50-laps @ 20 Hand Release Push...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 15 Good Mornings 30 sec. Wall Sit 5 Kang SquatsA: Metcon (Weight)E2MOM for 10 min (5 sets): Paused Back Squat 5@60% 5@70% 4@75% 3@80% 2@85% Tempo: 22X1B: Metcon (Time)For time: 80 Cal Row or Bike 40 Wall Balls, 20/14 60 Cal Row or Bike 30 Wall Balls 40...