CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 250 m row 12 Pull Ups 250 m row 12 HSPU Rx+ CTB/Strict HSPU- Scale Pull Ups and HSPU's needed with fewer reps or correlate movements - total working time should be under 4 minutes...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 sets): 15/12 Cal Erg 5 Strict Chin Ups 15/12 Cal Erg 5 Beast Makers, 25/15 1 Beast Maker = Renegade row, left + right DB Push Up DB Squat Clean Thruster- scale as needed to keep working time...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 6 sets (9 minutes): 3 Thrusters- Build load up progressively to a tough setB: CrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Front Squats, 5-7, 20X0 M2: Push Press, 5-7, 10X1- Build load up progressively to a tough setB: CrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time...

CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (5, 5, 4, 4, 3)- E2.5MOM for 5 sets - Tempo: 30X0 - Build to a heavy set of 3B: Metcon (Time)For time: 18-15-12-9 Toe to Bar Deadlift, 225/155 Bar Facing Burpees 15 minute cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 (4 sets): M1: Barbell Romanian Deadlift, 6-8, 3010 M2: Push Ups, 8-10, 21X1B: Metcon (Time)For time: 18-15-12-9 Deadlift, 135/95 Bar Facing Burpees Sit Ups 15 minute cap...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingPaused Snatch: - pause for 3 seconds at knee - build to a heavy single in 20 minutes Snatch AMRAP: 2 minutes @ 65% = aim for 8-10 reps rest 1 minute 2 minutes @ 70% = aim for 6-8 reps rest 1 minute 2 minutes @75%...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD For time: Row 1500 m (alternate 250 m) 50 Hang Power Cleans, 115/75 50 Burpees Over the bar (Lateral) 50 Toe to Bar 50 Front Squats, 115/75 50 Deadlifts, 115/75 50 Pull Ups Row 1500 m (alternating 250 m) 30 min time cap...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Lateral Sled Drag (Cross-Over footwork) Station 2: Sled Rope Pull Station 3: DB Walking Lunges Station 4: Supinated Passive Bar Hang (40-60 sec) Station 5: Side Plank w/Star Fish leg abduction, 10 E/S Station 6:...