CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Paused Squat Clean - 15 minutes to establish a heavy clean for the day - Pause at top of knee for 3 secondsDuring Pause: - vertical shin - knees out - lats engaged - chin up Record heaviest repB: Metcon (Weight)EMOM for 12 minutes: 2 Squat...

CrossFit Metric - FitnessView Public WhiteboardStrengthE1.5MOM for 12.5 minutes (3 rounds) 1: DB Box Step Up, 8-10, 20X0 (right) 2: DB Box Step Up, 8-10, 20X0 (left) 3: Hanging Knee Raise, 8-10, 3111Metcon (Time)For time: Cal Erg 50/40 Then 3 rounds: 20 Alt DB Lunge, 35/25 10 Devils Press Then: Cal Erg 50/40...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (No Measure)EMOM for 10 minutes (5 rounds): M1: 3-5 Ring M.U.'s + 10 Wall Balls M2: 40 D.U.B: Metcon (Weight)E1.5MOM for 9 minutes (rounds): Power Clean & Jerk x 1.1 rest 2 -3 seconds between singles- build load to establish a...

CrossFit Metric - PerformanceView Public WhiteboardA: Push Jerk Complex (5, 5, 4, 4, 3, 3)15 Minutes to build to a heavy set of 3 repsB: Metcon (AMRAP - Rounds and Reps)AMRAP 14 6 Strict Hand Stand Push Ups 9 Hang Power Cleans, 95/65 12 Alt Back Rack LungeScale...

CrossFit Metric - FitnessView Public WhiteboardStrengthEMOM for 10 minutes: M1: Deadlift, 8-10, 20X0 M2: Wall Walk + 25 second Hand Stand HoldMetcon (Time)5 rounds for time: 20 Cal Erg 20 Renegade Rows Cap 18 minutes...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (5, 5, 5, 5, 5)- E2.5MOM for 12.5 minutes - Tempo: 30X1 - Start at around 70% and aim to get all 25 reps at 70%B: Metcon (Time)5 rounds for time: 20 KB Front Rack Box Step Ups 15 AKB Swings, 24/16kg 10...

CrossFit Metric - PerformanceView Public WhiteboardStrengthA: E1.5MOM for 18 minutes (3 rounds): M1: Strict Dumbbell Press, 6-8, 40X1 M2: Push Up, 40 second amrap M3: Strict Chin Ups, 6-8, 3011 M4: Ring Rows, 40 second amrapB: Metcon (AMRAP - Rounds and Reps)AMRAP 10 10 Pull Ups 10...