CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Strict Chin Ups, 3-6, 2011 M2: Wall Assisted HS Hold, 30-40 secondsB: Metcon (AMRAP - Reps)AMRAP 17 20 DB Push Press, 35/25 20 Ring Rows 20 DB Front Rack Alternating Lunges, 35/25...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Power Clean @ 70-75%Pause in catch position for 2 seconds: - hips back - chest and elbows up - knees out - correct footworkB: Metcon (Time)Fort time: 1000 m Row Then 18-15-12 Toe to bar Deadlift, 225/155 Then 1000 m Row 16 minute time capC: Body Armor Giant...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10: 1 Power Clean + 2 Hang Power CleansPause in catch position for 1 second: - hips back - chest and elbows up - knees out - correct footworkB: Metcon (Time)Fort time: 50 Cal Erg Then 18-15-12 Toe to bar/Knee to Elbow Deadlift, 135/95 Then 50 Cal Erg 16 minute...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): 2-3 Back Squat @ 70% Tempo: 30X1B: Metcon (Time)5 rounds for time: 11 Thrusters, 95/65 50 Double Unders 10 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 10 minutes (5 sets): M1: Front Squat, 6-8, 30X1 M2: V-Ups, 10-12B: Metcon (Time)6 rounds for time: 12 DB Thrusters, 35/25 12 Renegade Rows, 35/25 11 minute time cap...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Snatch High Pull 1 Power Snatch 1 Hang Squat Snatch15 minutes to build to a tough set.B: Metcon (Weight)Snatch Grip Deadlift + Shrug - 4 sets of 3 @ 4011 tempo - build load to 110% of max snatch -...

CrossFit Metric - PerformanceView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10 E/S Station 5: Chin Up Negative, 35 seconds...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Light Sled Sprints, 200 ft Station 2: Sunami Waves 40 second bursts Station 3: Double Front Rack KB Carry, 150 ft Station 4: KB Side Bends, 8-10 E/S Station 5: Chin Up Negative, 35 seconds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets) 2 Strict Press @ 75%B: Metcon (Time)For time: 10-8-6-4-2 Deadlifts, 245/175 Strict HSPU Rx+315/205, 3"Deficit Strict HSPU's 9 minute time cap At 10 minutes row 500 m for timeC: 500m Row (Time)Max Effort 500m RowShoulder Body Armor (No Measure)2-3...