CrossFit Metric - Olympic WeightliftingView Public WhiteboardA: Metcon (Weight)A: Paused Squat Cleans -build to 80% and complete 5 or more lifts.-pause for 3 seconds at top of knee on concentric pullB: Metcon (Weight)EMOM 8: Back Squat, 2 reps @70% Tempo: 10X0...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Rope Sled Pull (Heavy), 100 ft M3: D-Ball Cleans (over wall) 10 - 12 reps M4: Parallet L-Sit Hold, 30-50 seconds M5: Farmer Carry, 200 ft...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2MOM for 30 minutes (3 rounds): M1: Sled Push Sprint (light for speed), 200ft M2: Box Step Overs w/sand bag, 12-15 M3: Max Effort Ski, 50 seconds M4: Russian Twists, 30 - 40 reps M5: Farmer Carry, 200 ft...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E2.5MOM for 5 sets: A1: Barbell Strict Press (from floor), 6-8, 30X1 A2: Strict Chin Up, 3-6, 2011B: Metcon (2 Rounds for reps)AMRAP 6: 8 DB Push Press, 25/15 8 Hanging Knee Raises 32 Double Unders rest 2 minutes AMRAP 6: 8 DB Push...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E2.5MOM for 5 sets: A1: Barbell Strict Press (from floor), 4-6, 30X1 A2: Strict Chin Up, 4-8, 2011B: Metcon (2 Rounds for reps)AMRAP 6: 8 Push Jerk, 115/75 8 Toe to Bar 32 Double Unders rest 2 minutes AMRAP 6: 8 Push Jerk, 115/75 8...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Paused Overhead SquatPause for 2 seconds at each position: Pause 1: Just above parallel going down Pause 2: Bottom Pause 3: Just above parallel going upB: Metcon (Time)7 Rounds for time: 7 Squat Snatch, 95/65 7 Burpee...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 9 minutes: 1 Paused Overhead SquatPause for 2 seconds at each position: Pause 1: Just above parallel going down Pause 2: Bottom Pause 3: Just above parallel going upB: Metcon (Time)8 Rounds for time: 8 American KB Swings, 16kg/12kg 8 Burpees 13 minute...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: KB Front Rack Box Step Ups, 6-8, E/S A2: KB Bent Over Row, 8-10, 3011B: Metcon (Time)For time: 25-15-10 Deadlift, 225/155 Push Ups/Strict HSPURx+ Strict HSPU...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes (4 sets): A1: KB Front Rack Lunge, 10-12, E/S A2: One Arm KB Bent Over Row, 8-10, 3011B: Metcon (Time)For time: 25-15-10 Deadlift, 135/95 Push UpsC: Metcon (No Measure)Complete 3 rounds for quality: A1: Lying leg Raises, 15-20 A2: Side...