CrossFit Metric - FitnessView Public WhiteboardTabata This! (5 Rounds for reps)Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10 (5 sets): M1: Standing DB Strict Press, 6-8, 30X1 M2: Romanian Deadlift, 6-8, 40X0B: Metcon (Time)3 rounds for time : 400 m Run 20 Box Jump (Step Down) 30 DB Alternating Lunges, 35/2517 min cap...

CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Clean and Jerk Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk Build to a heavy complex in 20 minutes B: E2.5MOM for 12.5 min (5 sets): 3 Front Squat + 4 Back Squat - from the rack - rest...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Every 3 minutes, for 18 minutes (6 sets): Front Squat, Tempo: 20X1 *Set 1 – 6 reps @ 70-75% *Set 2 – 4 reps @ 75-80% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85-90% *Set 5 – 4...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (2 Rounds for reps)Partner WOD: AMRAP 12 9 Wall Balls 9 Burpees 9 Deadlift, 185/125 rest 3 minutes AMRAP 12 9 Toe to Bar 9 Push Ups 9/7 Cal ErgComplete entire rounds before tagging your patner in....

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – 2 to 4 ascents Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (3, 3, 3, 3, 3)5 sets of [email protected]% Tempo: 20X1 rest 2-3 b/tB: Metcon (Time)For Time: 100 Double Unders 50 Russian KB Swings, 32/24kg 25 Toe to Bar 100 Wall Balls, 20/14 25 Toe to Bar 50 Russian KB Swings 100 Double Unders 18 minute cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Front Rack Reverse Lunge, 10-12, 20X0 M2: Barbell Bent Over Row, 8-10, 2011B: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 17 100 DB Thrusters 100 Burpees 100 Cal Erg 100 Box Jump (step down)...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 sets) M1: Strict Chin Ups, 3-8, 2011 M2: Ring Dips, 3-8 M3: Hollow Arch Hold: 40 sec M4: restB: Vulcan Grip (Time)For time: 21-15-9 Deadlift, 185/125 Pull UpRx+ 225/155 and CTB...