CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 10: Pulling gymnastics: Choose from: Strict Pull Ups Kipping Pull Ups CTB Kipping Pull Ups Ring or Bar M.U.'s - choose # of reps that you can keep consistent for 10 minutes - work for no more than 20 -25 seconds/minute - aim for technical...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: Strict Chin Ups, 3-6, 3011 M2: Standing DB Strict Press, 8-10, 30X1 M3: Alt DB Lunges, 12-14B: Metcon (2 Rounds for reps)AMRAP 6 20 Alt DB Snatch, 35/25 10 Push Ups rest 3 minutes AMRAP 6 10...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)E2.5MOM for 10 minutes (4 sets): A1: Front Squat, 5 reps, 20X0 A2: Back Squat, 7 reps (Set 4: 15 reps), 20X0 - Set 4 complete 15 reps of back squat - load with 60% of best back squat - rest 10 seconds...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Power Snatch Complex: 1 Muscle Snatch 1 Power Snatch 1 Low Hang Power Snatch Build to a heavy set in 15 minutes - in last 5 minutes drop Muscle Snatch from complex and increase weight.-reset between Muscle Snatch and Power Snatch (no T...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM for 8 minutes: 3 Hang Power Snatch rep 1: High Hang rep 2: Mid Thigh rep 3: Knee- pause for 2 seconds in catch postion before standing upB: Metcon (Time)For time: 30-25-20-15 American KB Swings, 16/12kg Sit Ups...

CrossFit Metric - Olympic WeightliftingView Public WhiteboardWeightliftingA: Overhead Snatch Complex: 2 Snatch Grip Behid the Neck Push Press 2 Snatch Grip Behind the Neck Push Jerk 1 Heaving Drop Snatch 1 Overhead Squat - Build to a heavy set in 20 minutes B: Back Squat 5 * 5 Tempo: 30X1 rest 2-3 min...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for reps)Complete 5 rounds of: 1 minute AMRAP Strict HSPU 1 minute AMRAP Alt Back Rack Lunge, 95/65 1 minute AMRAP Box Jump, 24/20 (step down) rest 2 minutes- scale HSPU with reduced range of motion or Push Ups...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Backwards walking Sled Drag Station 2: Sled Rope Pull (heavy) Station 3: Med Ball Bear Hug Carry Station 4: Alternating Lunges w/back rack sandbag Station 5: Kettlebell Side Bends, 12 E/S Station 6: Windmill Push...