CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)400m Run 2 rounds 20 Shoulder Taps 15 Banded Good Mornings 10 Banded strict Press 3 Strict Pull Ups or 6 Ring RowsA: Metcon (Weight)EMOM 10 1 Power Clean 1 Push Press 2 Push JerkB1: Metcon (AMRAP - Reps)AMRAP 8 Ground to Overhead, 115/75 Pull Ups Complete sets,...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Monster Walks 8 Band Pull Apart 12 Glute Bridges 10 Black Burn 10 Kip SwingA: Metcon (Weight)EMOM 10 1 Squat Snatch 1 Paused Overhead Squat Or 1 Power Snatch 1 Paused Overhead SquatB: Metcon (3 Rounds for reps)E5MOM for 15 minutes (3 rounds): 2 rounds...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 200m Row 6 Deadlifts 6 Elbow Rotations 6 Front Squats 12 Single Leg V-UpsA: Metcon (Weight)EMOM 10 3 TnG Power CleansB: Metcon (Time)For time 1000/850m Row Then: 18-15-12 Box Jump (step down), 24/20 Toe to Bar Then: 1000/850 m Row...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 30 sec. Shuffle Run 10/10 Side Plank Leg Abduction 12 Reverse Snow Angels 5 Push Up to Toe TapA: Metcon (Weight)E3MOM for 12 minutes (4 sets): A1: BB Front Rack Reverse Lunge, Left Side, 8-10 A2: BB Front Rack Reverse...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Power Snatch technique (15-minutes) Power Clean technique (15-minutes)Metcon (Time)Partner Workout (15-minute CAP): 50 Power Snatch @ 95/65 75 Toes-to-Bar 50 Power Cleans @ 135/85 Fitness: Power Snatch @ 75/55 Hanging Knee Raises x 150 Power Cleans @ 95/65...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Part A: Row 4-minutes ---- :45 seconds moderate and :15-seconds sprint. Part B: Dynamic mobility for 5-minutes of your choice (i.e. leg swings, banded shoulder, rolling etc.) Part C: warm up to third Thruster weight and practice all...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 sets : 30 Secs Hollow Rock 12 Butterfly Glute Bridge 6 Inch Worm 5/5 Single Leg RDLA: Metcon (Weight)E3MOM for 15 mins (5 sets): A1: Sumo Deadlift, 7, 6, 5, 5, 4, tempo: 40X1 A2: Ring Dips, 6-8, 20X1scale dips with band...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 20 Shoulder Taps 10 Plank To Toes 10 Leg Kick + Rotatio 10 Goblet Dumbbell Squats 8/8 Renegade rowsA: Metcon (Weight)EMOM 8 1 Power Snatch 1 Low Hang Power Snatch (below knee)2@ 50% 2@60% 2@ 65% 2@70%B: Metcon (3 Rounds for reps)Complete 3 rounds for...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)2 Rounds 10 Cal Row 10/10 Single Leg Glute Bridge 12 Hollow Rocks 10 Cossack Squats 5 Push Up to Down DogA: Metcon (Weight)E2MOM for 10 min (5 sets): Back Squat, 7, 7, 5, 4, 4 Tempo 30X1B: Metcon (Time)For time: 30*-20*-10*-5* DB Thrusters, 35/20 Cal Row *complete 40...

CrossFit Metric - CrossFitView Public WhiteboardWU: Warm-up (No Measure)3 Rounds 20 Monster Walks 8 Bent Over Row 6 Elbow Rotations 4 Strict Press 12 Bird DogsA: Metcon (Weight)EMOM 10 1 Power Clean 2 Power Jerk 1 Split JerkB: Metcon (AMRAP - Reps)AMRAP 8 Power Clean & Jerk, 115/75 Toe to Bar Complete sets of 2, 4,...