CrossFit Metric - FitnessView Public WhiteboardA: Back Squat (10, 10, 8, 8, 6)tempo: 30X0 rest 2-3 min b/t - from the floor - build load progressivelyB: Metcon (Time)For time: 800 m Run 30 DB Front Rack Lunge, 25/15 40 Double DB Snatch 30 DB Front Rack Lunge, 25/15 800 m Run Rx+ 35/25- Lunge...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Power Snatch + 2 Overhead Squats - Build to a heavy set in 17 minutes - Pause for 2 seconds in "Catch" PositionB: Metcon (2 Rounds for reps)AMRAP 6 8 Pull Ups 8 OH Squats, 95/65 rest 3 minutes AMRAP 6 8 Pull Ups 8 Thrusters,...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM for 16 minutes (4 sets): M1: Push Up, 8-10, 30X1 M2: Supine Ring Row, 10-12, 3011 M3: Side Plank left, 40 seconds M4: Side Plank right, 40 secondsB: Metcon (AMRAP - Rounds and Reps)AMRAP 12 4 Strict Pull Ups 8 DB Thrusters,...

CrossFit Metric - PerformanceView Public WhiteboardA: Deadlift (4, 4, 3, 3, 2)2 Pauses/Rep: Pause 1: 3 seconds concentric at knee Pause 2: 3 seconds eccentric at knee - rest 2-3 b/t sets - start at 65% and buildB: Donny (Time)21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols,...

CrossFit Metric - FitnessView Public WhiteboardA: Donny (Time)21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Barbell Complex: E1.5MOM for 9 minutes (6 sets): Power Clean + 2 Push Press + 1 Push Jerk- Start at 65% of 1RM Power Clean - Build load if last set was qualityB: Bowser (AMRAP - Rounds and Reps)12 Min AMRAP 5...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 (4 sets): M1: Standing Barbell Strict Press, 6-8, 21X1 M2: Strict Chin Ups, 3-6, 3011 M3: BB Back Rack Alt Lunge, 10-12, 20X0B: Metcon (Time)3 rounds for time: 400 m Run 20 DB Push Press, 35/25 15 DB Squats-...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Time)EMOM 8: Front Squats, 2 reps @ 65-70% Tempo: 20X0Emphasis on speedB: Metcon (Time)For time: 100 Double Unders 15 Squat Cleans, 135/95 30 Toe to Bar 15 Squat Cleans, 135/95 100 Double Unders...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 1 Power Clean + 2 Paused Front Squats- Pause for 2 seconds at the bottom or each Front Squat - during pause emphasize extended upper back/elbows upB: Metcon (AMRAP - Rounds and Reps)AMRAP 15 25 Double Unders 12 KB...