AnnouncementsLONG WEEKEND SCHEDULE Monday - 8:30/9:30 AM We will back to regular schedule Tuesday, August 03.CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)Barbell Complex EMOM 10 3 Power Cleans 3 Front Squats 3 Shoulder to OverheadUse a moderate weight that allows for quality mechanicsB: The Chief (AMRAP - Rounds)Max...

AnnouncementsLONG WEEKEND SCHEDULE Monday - 8:30/9:30 AM We will back to regular schedule Tuesday, August 03.CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes: Deadlift, 8, 8, 6, 5, 5 Tempo: 30X1Record load used for last set of 5B: Metcon (No Measure)EMOM 8 3 deadlifts + 7...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (Weight)Power Clean & Push Jerk Practice -- 20-minutes Once you get to 75% of your 1RM do 10-single reps with flawless techniqueMetcon (Time)30-rounds for time of (15-minute CAP): Power Clean & Push Jerk x 1-rep Toes to Bar x 2 (or...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)E2MOM for 10 minutes (5 sets) Back Squat, 8, 8, 6, 6, 4 Tempo, 30X0B: Metcon (Time)For time: 100 Double Unders / 150 SU 15 DB Thrusters, 35/25 20 Toe to Bar 30 Devils Press, 35/25 20 Toe to Bar 15 DB Thrusters, 35/25 100 Double Unders...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (No Measure)EMOM 25 (5 rounds) M1: 40 sec AMRAP: Ring Dips/Push Ups M2: 40 sec AMRAP: Cal Row M3: 40 sec AMRAP: Bar MU/Pull Up/Ring Row M4: 40 sec AMRAP: Wall Ball Shots, 20/14 M5: restB: Metcon...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 11 M1: 1 Power Clean + 5 Push Press M2: 1 Power Clean + 5 Front Squats M3: rest (add load) M4: 1 Power Clean + 4 Push Press M5: 1 Power Clean + 4 Front Squats M6:...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)EMOM 10 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Overhead SquatB: Metcon (Time)Rowing Nancy: 5 rounds for time 500/420 m Row 15 Overhead Squats, 95/65Fitness: 65/45 RX+ 135/95...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Five sets of the following (15-minute clock) Back Squat x 5-reps Temp - 3-1-X-1 REST 1-2 minutesMetcon (AMRAP - Rounds and Reps)10-minute AMRAP of: Power Snatch x 3 Lateral Burpee Over Bar x 10 Double Unders x 30 (or 60-SU's) Rx - 75/55 Fitness - 65/45...

CrossFit Metric - CrossFitView Public WhiteboardMetcon (No Measure)Five sets of the following (20-minute clock): Front Squats x 5-reps Pull Ups x 5-reps (or 10-Ring Rows) Ab Wheel x 10-reps REST 1-2 minutesMetcon (AMRAP - Rounds and Reps)10-minute AMRAP of: Row x 25-cals Wall-Ball x 20-reps Toes to Bar x 5-reps (or Hanging...

CrossFit Metric - CrossFitView Public WhiteboardA: Metcon (Weight)Every 90 sec. for 6 rounds 1 Deadlift 3 Hang Power CleansB: Metcon (No Measure)EMOM 16 (4 rounds) M1: 12 Barbell Deadlifts M2: 9 Hang Power Cleans M3: 6 Shoulder to Overhead M4: 12/10 Cal Row...