CrossFit Metric - Olympic LiftingView Public WhiteboardWeightliftingA: Tall Snatch, 2-3 reps. 3 sets. build load B: Paused P. Snatch + Hang Squat Snatch: Build to 80% in 20 minutes C: Back Squat: 4, 3, 3, 2, 2, Rest 2-3 mins b/t. Build to 85%...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 12 minutes (3 rounds): M1: 3-6 Bar M.U. M2: 40 DU M3: 6-10 Ring Dips M4: 15/12 Cal RowB: Metcon (Weight)Clean Complex: 15 minutes to find a heavy set of: 1 Power Clean + 1 Hang Squat Clean + 1 Front...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Time)Partner WOD 800 m Run 70 Hang Power Clean 60 Front Squats 50 Toe to Bar 40 Burpees 50 Pull Ups 60 Shoulder to Overhead 70 Deadlifts 800 m Run Rx 95/65 Rx+ 115/85 Scaled Version: 800 m Run 70 Russian KB Swings 60 KB Goblet Squats 50 Hanging Knee Raises 40 Burpees 50 Ring Rows 60...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)10 minutes to work on gymnastics skill of your choiceB: Metcon (Time)7 rounds for time: 5 Strict Chin Ups 7 Squat Snatch, 95/65 9 Box Jump (step down)...

CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Med Ball Carry Station 2: Sled Push (Heavy) Station 3: Farmer Carry (Heavy) Station 4: Goblet Cossack Squats, 10 E/S, 3210 Station 5: 30 sec HSH + 30 sec Bar Hang Station 6: ...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)Complete 3 rounds: A1: Box Side Step Ups, w/DB Front Rack, 8-10 E/S, 20X1 A2: DB One Arm Row’s, 8-10, E/S, 3011 Rest as neededB: Metcon (Time)6 rounds for time: 6 Hang Power Cleans, 95/65 8 Toe to Bar 10 Wall Balls, 20/14...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM for 15 minutes (3 rounds): Station 1: Toe to Bar/Ab Rollouts Station 2: Box Over Burpees Station 3: Renegade Row, 35/25 Station 4: DB Snatch, 50/35 Station 5: Assault Bike or Ski Erg- work for 35 seconds at each station - work...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (5 Rounds for time)E6MOM for 30 minutes (5 rounds): 400 m Run 15 Deadlift, 135/95 12 Push UpsB: Metcon (No Measure)EMOM 9: Station 1: Ab Roll Outs: 8-10 Station 2: DB Lateral Raises: 12-15 Station 3: Reverse Snow Angels: 12-15...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E5MOM for 25 minutes (5 sets): A1: DB Bench Press, 6-8, 32X1 A2: One Arm Arching DB Row, 8-10, 3011 A2: DB lateral Raises, 12-15, 3010B: Metric Acid Bath (Time)For time: 30 Thrusters, 75/55 30 Lateral Burpees Over the Bar 30/24 Cal Row 7...