CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Romanian Deadlift, 6-8, 30X1 M2: Renegade Row, 12-14, 2010B: Metcon (Time)For time: 30-25-20-15 American KB Swings, 24kg/16kg Burpees...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Paused Rack Split Jerk - pause for for 3 seconds at bottom of dip position and 3 seconds in catch position. Complete sets of: 3, 3, 2, 2, 1, 1, 1 - build load after each successful set. B: Front Squat,...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: 1 Squat Clean 1 Hang Squat Clean 1 Front Squat - rest minute 6, add weight 1 Squat Clean 1 Hang Squat CleanRecord heaviest weight usedB: Metcon (2 Rounds for reps)AMRAP 6 5 Burpees 7 Toe to Bar 9 Thrusters, 35/25 rest 3 mintues AMRAP 6 5 Burpees 7...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 8: M1: Alternating DB Lunge, 14-16, 20X0 M2: Standing DB Strict Press, 14-16, 30X1B: Metcon (2 Rounds for reps)AMRAP 6 5 Burpees 7 Hanging Knee Raises 9 DB Thrusters, 25/15 rest 3 minutes AMRAP 6 5 Burpees 7 Hanging Knee Raises 9 DB Thrusters, 25/15...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (8 Rounds for time)E4MOM for 32 minutes (8 sets): 16 Russian KB Swings 8 Push Ups 16 Sit Ups 8 Strict Chin Ups/16 Ring RowScale number of reps for inter round consistency...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Back Squat: 6, 5, 4, 3, 2 Tempo: 20X1 rest 2-3 minutes b/tRecord heaviest setB: Metcon (Time)5 Rounds for Time: 20 Wall Balls, 20/14 20/16 Cal Row 14 minute time cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 7.5 minutes (5 sets): 1 Power Clean + Front Squat, 6-8, 30X0Build load over the 5 setsB: Metcon (Time)5 rounds for time: 20 Wall Balls, 20/14 15 V-Ups...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)EMOM 10: M1-M5: Power Clean + 5 Push Jerk M6: rest M7-M10: Power Clean + 3 Push Jerk- Add weight for M7-M10 - Record load heaviest load usedB: Metcon (Time)2 Rounds For Time: 75 Double Unders 25 Clean and Jerks, 115/75 13 minute time cap...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Squat Snatch: 15 minutes to build to a heavy singleB: Metcon (AMRAP - Reps)AMRAP 16 Row 60/50 Cal rest 1 minutes 27 OH Squats, 75/55 27 Pull Ups 21 OH Squats, 95/65 21 CTB Pull Ups 15 OH Squats, 115/75 15 Strict Chin Ups 9 OH Squats, 135/95 9...