CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Monster Walks 15 Banded Good Mornings 30 Mountain ClimberA: Metcon (Weight)Back Squat 8, 6, 4, 6, 8 Tempo: 20X1 rest 2 min b/t- Build load into set of 4 - Second set of 6 and 8 should be heavier than...

CrossFit Metric - CrossFitView Public Whiteboard ()Warm-up (No Measure)2 Rounds 30 sec Plank 6/6 Single Leg Glute 10 Reverse Fly 15 Banded Good MorningsA: Metcon (Weight)EMOM 10 M1-M3: 3 Power Cleans 50% M4 rest M5-M7: 2 Power Cleans 60% M8 rest M9-M10: 1 Power Clean 70%Power Cleans are not TnG, reset start position for...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 12 Reverse Snow Angels 10 Bird Dogs 10 Air Squats 10 Kipping SwingsA: Metcon (No Measure)EMOM 8 Snatch OH Complex 1 Snatch Grip Push Press 1 Snatch Grip Push Jerk 1 Snatch Balance- pause 2 seconds at the bottom of OH Squat. -...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cal Row 5/5 Cossack Squats 20 Hollow Rocks 10 Box Step UpsA: Metcon (No Measure)E3MOM for 12 (4 sets): A1: Front Rack Reverse Lunge, 8-10, E/S A2: V- Ups, 12-15B: Metcon (3 Rounds for reps)Complete 3 rounds of: 1 minute max wall...

CrossFit Metric - CrossFitView Public Whiteboard.: Warm-up (No Measure)EMOM 6 M1 - 45 sec. Plank M2 - 8 Push Up to Down Dog + 10 Squat Jump M3 - 5 RDL + 5 Clean and Elbow Stretch + 5 Strict PressA: Metcon (Weight)EMOM 10 Barbell Complex: 1 Power Clean 1 Hang...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Five Sets of the following (30-minutes) DB SA Bent Over Row 10L/R Supine DB Pullover x 10 Split Squat FFE x 10L/R at BW Tib Raises on Wall x 20 DB RDL x 10 DB SA Press on Knee x 10L/R DB Hanging HIp Hold...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Calories)Partner Workout (30-mins) Part A (1 to 10 each and alternating): Deadlifts @ 225/155 or 155/105 Strict HSPU (or Clapping Push Ups) Part B (10+10 x 5-rounds each alternating): Toes to Bar Box Jump Step Down Part C (25+15+10 alternating): DB SA OHWL @50/35 or 35/25 C2B Pull...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)Snatch Complex EMOM 10 1 Top Down Low Hang Squat Snatch 1 Overhead Squat- rest minute 7 to add loadB: Metcon (3 Rounds for reps)AMRAP 3 2 rounds: 5 Power Snatch, 95/65 5 Hang Squat Snatch 5 OH Squats 5 Burpees Over the Bar (lateral) Max...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)EMOM 9 M1- Easy row M2- 8 Push Up to Down Dog + 10 Good Mornings M3- 16 Dead BugsA: Metcon (No Measure)EMOM 10 (5 rounds): M1: Deadlift, 6-8, 30X0 M2: Ring Dips, 6-8, 20X0B: Metcon (AMRAP - Rounds and Reps)AMRAP 11 10 American...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Hollow Rocks 10 Cossack Squats 10 Reverse Snow AngelsA: Metcon (Weight)EMOM M1 - M3: 1 Squat Clean + 4 Front Squats (45-50%) M4: rest M5-M7: 1 Squat Clean + 3 Front Squats (50-60%) M8: rest M9-10: 1 Squat Clean + 2...