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 (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 (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...

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 - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)Clean & Jerk Complex: Power Clean + Hang Squat Clean + Push Jerk - Build to a heavy single in 20 minutesB: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30 80 Wall Balls, 20/14 - Plank 80 Toe to Bar - Wall Sit 80 DB Push Press, 35/25 - Bar Hang 80 Deadlifts, 185/125, - HS Hold- One partner works while the other holds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (6 rounds): M1: Push M2: Pull- choose an appropriate movement for your own development - choose a number of reps that you can keep consistent for the EMOM - Push Options: Push Ups, Strict HSPU, Kipping HSPU -...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)Every 6 min. for 30 min. (5 Rounds) 400M Run 15 DB Burpees 35/25 15 V-Ups- Aim for consistency - Rounds should be around 4 minutes, if not, scale reps down...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 12.5 minutes (5 sets): 1 Squat Clean + 4 Front Squats Start at 65% of 1RM clean and build to something tough.B: Metcon (Time)8 rounds for time: 8 Thrusters, 95/65 4 Strict Chin Ups Rx + 115/75 and Bar M.U....