CrossFit Metric - PerformanceView Public WhiteboardA: Front SquatE2MOM for 10 minutes (5 sets): Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 1 rep @ 85% Set 4: 1 rep @ 90% Set 5: 2 reps @ 85%- Build on last weeks 80% lifts - Record...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 (5 sets): M1: Front Squats, 6-8, 20X1 M2: Barbell Bent Over Row, 6-8, 3011B: Metcon (4 Rounds for reps)AMRAP 6 3 Strict Chin Ups 6 DB Push Press, 35/20 9 DB Front Rack Squats, 35/20 rest 2 minutes AMRAP 6 8 Ring Rows 10 DB...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 1 Power Clean @ 75% 2 Bench Press @ 75%, 30X1 15/12 Cal ErgB: Shoulder Body Armor (No Measure)2-3 Rounds for Quality: A1: 180 Degree DB Lateral Raises, 10-12, 3010 A2: Banded Face Pulls, 12-15, 3011 A3: DB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 21 3 Deadlifts, 95/65 5 Hang Power Cleans 7 Push Ups 15/12 Cal ErgB: Shoulder Body Armor (No Measure)2-3 Rounds for Quality: A1: 180 Degree DB Lateral Raises, 10-12, 3010 A2: Banded Face Pulls, 12-15, 3011 A3: DB Cuban Press,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (3 Rounds for reps)AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 135/95 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP Power Clean, 185/125 rest 3 minutes AMRAP 5 25/20 Cal Row 15 Burpees Over the Bar (lateral) AMRAP...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)E2MOM for 12 minutes (6 sets): 1 Front Squat (from the rack) 1 Paused Split Jerk - pause for 2 seconds at bottom of dip (jerk) - ensure vertical dip with no forward bar travel - check balance in feet during paused...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)For Time (with a partner) -75/50 Cal Erg- 75 Power Snatches 75/55 75 Thrusters -75/50 Cal Erg- 60 Power Snatches 75/55 60 Thrusters -75/50 Cal Erg- 45 Power Snatches 95/65 45 Thrusters -75/50 Cal Erg - 30 Power Snatches 95/65 30 Thrusters -75/50 Cal Erg - 15 Power Snatches 115/85 15 Thrusters...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)4 rounds at 70% sustained effort: Row 1000/850 m 40 foot One Arm KB Front Rack Lunge (left), 24kg/16kg 40 foot One Arm KB Front Rack Lunge (right)24/16kg 20 KB Box Step Ups (Goblet), 24/20 28 minute time capB: Hip Body Armor...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Heavy Drag, 150 ft Station 2: Rope Row w/Sled, 150 ft Station 3: Farmer Carry, 150 ft Station 4: D-Cleans Over Box, 8-10 (chest height) Station 5: Side Plank, 35 seconds E/S Station 6: Wall Assisted...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 7.5 minutes (5 sets): 2 Front Squats @ 80%- Building on last weeks 70%B: ALL IN (AMRAP - Reps)15 Minute AMRAP Ascending Burpee Ladder 3 DeadLift 115# / 155# 155#/225# 3 Hang Power Clean 3 Front Squats Then 3 Burpees Each round...