CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Push Jerk, 5, 4, 3, 2, 2 Build to a heavy double in 15 minutes - from the rack - rest 2 minutes b/tB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 5 Shoulder to Overhead, 115/75 10 Box Jump (step down) 15 Deadlifts...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): Front Squat, 2-3, 10X0 - 65 to 70% Emphasis on 1) catching the bounce at the bottom and 2) speed on concentricB: Metcon (AMRAP - Reps)AMRAP 3 10 Thrusters, 75/55 10 Pull Ups rest 3 minutes AMRAP 3 8 Thrusters, 95/65 8 CTB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 rounds): M1: Skipping Practice, 40 seconds M2: Russian KB Swings, 14-16 (Heavy)B: Metcon (AMRAP - Rounds and Reps)AMRAP 17 3 Strict Chin Ups 6 Push Ups 9 Deadlifts, 135/95 12 Cal Erg...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2.5MOM for 10 minutes (4 sets): A1: Bulgarian DB Split Squats, 6-8, 20X1 (E/S) A2: Tall Box Jumps, 3-5B: Dumbbell Chipper (Time)For time: 30 Devils Press, 35/25 30 Dumbbell Box Step Overs 30 Renegade Rows 30 Alternating DB Front Rack Lunge 30 Double DB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (4 sets): M1: DB Lunge, 8-10, 20X0, left M2: DB Lunge, 8-10, 20X0, right M3: DB Standing Strict Press, 8-10, 30X1B: Metcon (Time)5 rounds for time: 15 Walls Balls, 20/14 20 Sit Ups 200 m Run...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 minutes (5 sets): Halting Snatch Grip Deadlift, 5,4,4,3,3 Tempo: 4341 -Start at 35% of 1 RM Deadlift - pause on way up for 3 seconds at knee - pause on way down for 3 seconds at knee - build to...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 10 M1: Deadlift, 6-8, 40X0 M2: DB Renegade Row, 14-16, 2011record weight of deadliftB: Metcon (Time)For time: 50 Cal Erg 30 DB Snatch, 35/25 20 Burpees 30 DB Snatch, 35/25 50 Cal Erg...