CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 10 KB Deadlifts 10 Reverse Fly 5 PushUps 10 Goblet Squat 30" Supinated Passive HangHang Squat CleanEvery 90 seconds R1 - 3 @50% R2 - 3 @55% R3 - 2@60% R4 - 2@65% R5 - 1@70% R6 - 1@75% R7 - 1@80% R8 - 1@80%B: Metcon (Time)For time: 2 rounds 15 Pull...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 10 Cossack Squats 20 Hollow Rocks 10 Side Plank Leg Abd 10 Push UpsWarm-up (No Measure)Specific Every 90sec. Set1 - 10 Reps @empty Barbell Set2 - 8 Reps @50% Set3 - 6 Reps @60%A: Metcon (Weight)E2MOM for 10 mins (5 sets) Paused Back Squat 5 @...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 20 Quadruped Shoulder Taps 10 Alt. V-Ups 25 Glute Bridges 10 Lying Back ExtensionA: Metcon (Weight)EMOM 11 Power Snatch Complex 1 Snatch High Pull 1 Power Snatch M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85% - % of best Power SnatchB: Metcon...

CrossFit Metric - CrossFitView Public WhiteboardWarm-up (No Measure)2 Rounds 30 Jumping Jacks 20 Hollow Rocks 15 Table Top 10 Bent Over + DeadliftA: Metcon (Weight)Clean Complex: EMOM 11 1 Power Clean 1 Hang Squat Clean 1 Front Squat M1 - M4: 55-65% M5 : rest M6 - M8: 70-75% M9: rest M10-M11: 80-85%- % of best Squat CleanB:...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)E4MOM for 16 mins (4 rounds): A1: Half Kneeling One Arm DB Press, 8-10, 40X1 (Right Side) A2: Half Kneeling One Arm DB Press, 8-10, 40X1 (Left Side) A3: Strict Chin Ups, 3-9, 30X1 (Add weight if needed,...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)25-minute Power Snatch technique. 15-reps at 80% with flawless techniqueMetcon (Time)For time (15-minute CAP): Power Snatch @ 115/75 or 75/55 Bar Facing Burpees 4+8+12+16+20...

CrossFit Metric - CrossFitView Public WhiteboardA: Warm-up (No Measure)2 Rounds 250m Row 10 Bird Dogs 10 Reverse Snow Angels 10 Plate Ground to OHB: Warm-up (No Measure)Specific Set 1 (Barbell Only) 3 Snatch Deadlift 3 Snatch High Pull 3 Power Snatch 3 OHS 3 Squat Snatch Then EMOM 3 M1- 3 Squat Snatch @50% M2- 2 Squat Snatch @55% M3-...

CrossFit Metric - CrossFitView Public WhiteboardWarm UpRowing Technique EMOM 6 M1- 30 sec. Legs only M2- 30 sec. Arms only *M3- 30 sec. Legs + Arms * 1st easy pace/2nd medium pace/3rd fast paceA: Metcon (No Measure)EMOM 12 M1: Back Rack Alt. Reverse Lunges, 8-10 M2: Push Press,...

CrossFit Metric - CrossFitView Public WhiteboardWarm Up2 Rounds 30 Jumping Jacks 30 sec. Hollow Hold 30sec. Bridge Hold + 10 Glute Bridge 5 Deadlifts 5 H. Hang Muscle CleanWarm UpSPECIFIC EMOM 3 M1- 2 reps x 50% M2- 2 reps x 55% M3- 2 reps x 60%A: Metcon (Weight)Power Clean EMOM 10 M1-M3: 1 +...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM for 15 mins: (5 sets): M1: Strict Pull Ups/Ring Rows, 4-12, 20X0 M2: AMRAP 25 sec of Kipping Pull Option* M3: rest*Kipping options: - Gymnastics Kip Swings - Gymnastics Kipping Pull Up - ButterFly Kipping Pull Up - CTB Kipping Pull UpB:...