CrossFit Metric - FitnessView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP 30 Partner WOD: 20 DB Snatch, 50/35 20 Wall Balls, 20/14 20/17 Cal Row 20 Hang Power Cleans, 95/65 20 Sit Ups/15 Toe to Bar- partners alternate movements - one person works at a time...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (5 Rounds for time)E7MOM for 35 minutes (5 sets): 20 Thrusters, 95/65 15 Box Jumps (step down), 24/20 500/420 m Row- scale load so you can go unbroken - rounds should be at 85% effort sustained over 5 sets...

CrossFit Metric - FitnessView Public WhiteboardConditioning Conditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Lateral Sled Drag (Cross-Over footwork) Station 2: Tsunami Waves Station 3: DB Walking Lunges Station 4: Supinated Passive Bar Hang (40-60 sec) Station 5: Side Plank (35 sec e/s) Station 6: Bench Jump Overs...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)EMOM for 15 minutes (5 sets): M1: Toe to Bar, 5-15 M2: Strict HSPU/Dips/Push Ups, 5-15 M3: Ski/Row/Bike, 12/10 Cal- choose a sustainable rep range for gymnastic movementsB: Metcon (AMRAP - Rounds and Reps)AMRAP 8 7 Hang Power Clean, 115/75 6 Push...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (No Measure)EMOM 12 M1: Skipping Practice, 40 seconds M2: Prone Arch Hold, 40 seconds M3: V-Ups, 12-15B: Metcon (2 Rounds for reps)AMRAP 6 3 Strict Chin Ups 6 Push Ups 9 KB Sumo DLHP, 75/55 rest 3 minutes AMRAP 6 3 Burpees 6 Push Press 9 Back Squats, 75/55...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Snatch Complex: 1 Muscle Snatch + 1 Low Hang Squat Snatch Build to a heavy set in 15 minutes- the goal of the muscle snatch is to train an efficient and strong "3rd pull and turn over" FOCUS on: 1) vertical finish...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)E1.5MOM for 9 minutes (6 sets): 1 Hang P. Clean + 6 Front Squats, 40X1B: Metcon (Time)For time: Buy in: 35 Cal Erg Then: 30 Wall Balls, 20/14 10 Hanging Knee Raises 25 Wall Balls 10 Hanging Knee Raises 20 Wall Balls 10 Hanging Knee Raises 15 Wall Balls 10...

CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Deadlift, Tempo: 30X1 *Set 1 – 5 reps @ 70-75% *Set 2 – 4 reps @ 75-80% *Set 3 – 3 rep @ 80-85% *Set 4 – 2 reps @ 85-90% *Set 5 – 5 reps @ 75-80% rest 2-3 minutes b/trecord heaviest setB:...

CrossFit Metric - FitnessView Public WhiteboardA: Metcon (Weight)EMOM 8 M1: Romanian Deadlift, 8-10, 40X0 M2: Wall Assisted HS Hold, 30 secondsB: Metcon (Time)5 rounds for time: 200 m Run 21 Russian KB Swings 15 Burpees...

AnnouncementsCanada Day Monday Hours: Fitness/Performance 8:00AM & 9:00AM. All other classes are cancelled. CrossFit Metric - FitnessView Public WhiteboardMetcon (Time)Workout A for time (20-min CAP): 100 Burpees then Performance (25-15-10): Power Cleans @ 135/85 Toes-To-Bar Fitness (25/50-15/30-10/20): DB Power Cleans @ 35/25 Ab Mat Sit UpsMetcon (AMRAP - Rounds and Reps)Workout B -...