CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)AMRAP 22 2-3 Strict Chin Ups 9 Wall Balls, 20/14 15/12 Cal Erg- Scale Chin Ups with Negatives or steep incline Ring RowsB: Metcon (No Measure)2 rounds for quality Side Lying Hip Complex: A1: 20 Glute Med Leg Raises A2:...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 10 minutes (5 sets): A1: 2 Deadlifts @ 75% A2: 10 Russian KB Swings, (heavy!!)- contrast method training - heavy followed by dynamic - on deadlift: explosive concentric, no eccentricB: Metcon (3 Rounds for reps)Tabata Power Clean (65 %...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets): A1: Deadlift, 6-8, 30X1 A2: 40 second Straight Arm Plank + Shoulder Taps,- record weight of heaviest setB: Metcon (3 Rounds for reps)Tabata Burpee rest 2 minutes Tabata V-Up rest 2 minutes Tabata Russian KB Swings - Tabata: 20...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Snatch Complex: 1 Snatch Pull 1 Snatch High Pull 1 Power Snatch - 15 minutes to build to 70% of max Power Snatch B: 10 minutes to Build to a heavy single Squat Snatch...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 minutes (4 sets): A1: One Arm Arching DB Rows, 8-10 E/S, 2011 A2: DB Side Step Ups, 8-10 E/S, 20X1For A2 hold DB in Goblet positionB: Metcon (Time)For time: 1000/800 m Row 4 rounds of: 10 Toe to Bar 10...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)Pull Ups: 15 minutes Coach to discuss and demo fundamentals and progressions Advanced: EMOM 10: 5-10 CTB Pull Ups Intermediate: EMOM 10: 4-8 Kipping Pull Ups Beginner: EMOM 10: 1-3 Strict Chin Ups/Negatives or, 6-8 Ring Rows, 3011B: Metcon (Time)For time: 20 Pull Ups 5 Front Squats, 115/75 15 Pull Ups 10 Front Squats,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Skill Development: 10 minutes of Kip Swing Progression: - Hollow Rocks - Hollow Arch - Kip SwingB: Metcon (AMRAP - Rounds and Reps)AMRAP 16 3 Strict Chin Ups 6 Burpees 9 KB Goblet Squats, 16kg/12kg...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Barbell Complex: 1 Push Press 2 Push Jerk - 15 minutes to build to a tough setfrom the rackB: Metcon (Time)7 rounds for time: 5 DB Push Press, 35/25 7 DB Romanian Deadlift 9 DB Box Step Over, 24/20 Rx+50/35...