CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)E3MOM for 18 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – 2 to 4 ascents Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time...

CrossFit Metric - PerformanceView Public WhiteboardA: Front Squat (3, 3, 3, 3, 3)5 sets of [email protected]% Tempo: 20X1 rest 2-3 b/tB: Metcon (Time)For Time: 100 Double Unders 50 Russian KB Swings, 32/24kg 25 Toe to Bar 100 Wall Balls, 20/14 25 Toe to Bar 50 Russian KB Swings 100 Double Unders 18 minute cap...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Front Rack Reverse Lunge, 10-12, 20X0 M2: Barbell Bent Over Row, 8-10, 2011B: Metcon (AMRAP - Rounds and Reps)Partner WOD AMRAP 17 100 DB Thrusters 100 Burpees 100 Cal Erg 100 Box Jump (step down)...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM 12 (3 sets) M1: Strict Chin Ups, 3-8, 2011 M2: Ring Dips, 3-8 M3: Hollow Arch Hold: 40 sec M4: restB: Vulcan Grip (Time)For time: 21-15-9 Deadlift, 185/125 Pull UpRx+ 225/155 and CTB...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)E3MOM for 12 minutes A1: Sumo Deadlift, 6-8, 40X0 A2: Strict Chin Ups, 6-8, 3011B: Metcon (Time)For time: 50 Cal Erg 40 Russian KB Swings, 24kg/16kg 20 Jumping Lunges 10 Strict Chin Ups 20 Jumping Lunges 40 Russian KB Swings 50 Cal Erg...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 10: M1: Strict Press, 6-8, 30X1 M2: Ab Wheel Roll Outs, 6-8, 2010B: Metcon (Time)3 rounds for time: 400 m Run 15 DB Push Press, 35/25 10 Burpees...

CrossFit Metric - PerformanceView Public WhiteboardA: Push Press (5, 4, 3, 2, 5)- rest 2-3 b/t sets - from the floor - build to a heavy double - final set should be heavier than first set - record heaviest setB: Metcon (Time)3 rounds for time: 500 m Row 15 Push Jerk,...

CrossFit Metric - Olympic LiftingView Public WhiteboardA: Metcon (Weight)Snatch Complex: Snatch High Pull + Muscle Snatch + OH Squat 15 minutes to build to 65% of max snatchB: Snatch15 minutes to find a heavy squat snatchC: Back Squat (3, 3, 2, 2, 2)rest as needed between sets...

CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (AMRAP - Reps)AMRAP 3: Bar/Ring M.U./CTBB: Metcon (AMRAP - Reps)AMRAP 3: Strict HSPU/Push UpC: Metcon (Weight)Front Squat Tempo: 32X0 - build to a max in 15 minutes Then: Front Squat for max reps @ 90% of today's max Tempo: 20X1record max front squat w/tempoD: Metcon...