Performance

CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 6-10 Rounds 25% kipping Hspu rest 20s 25% kipping ttb rest 20sthe % is a rough guide, all sets should be unbroken so pick a number to stay … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Metcon (No Measure) Emom x12 M1: 5 Hang Power Clean M2: 5 Power Clean M3: 5 Push Jerk pick a load to maintain and refine technique Metcon (Time) For Time: 1000m Row … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Conditioning Metcon (Time) Row 12 x 500m with 60s rest btw sets Pace = 5km avg/500 (-2s) Core Metcon (No Measure) 10 SL TTB 20 Superman Rocks 20 V-sits x2-3 rounds

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (AMRAP – Reps) Emom x12 M1: 8-12 Deadlifts 30X1 M2: 30s Handstand Hold (20-30 shoulder taps) M3: 15-20 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 5 Pull … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) Every 90s x12 M1: 10-12 back squat M2: 3-6 pull ups + 5-10 Push ups Metcon (Time) 4 rounds for time 50 DU 10 front squat 55/45 10 burpee … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Power Clean & Jerk (build to a 3rm TnG) Metcon Metcon (Time) 10-1 Power Clean 115/85 Hang Squat clean Push Press Burpee over bar 135/95 Rx+ 25min CapEach exercise has to be … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Pairs – one person works at once, trying to get as many reps as possible on each movement 5 x min Max Cal (row,Bike,Ski) 90 sec rest … Continued

Performance

CrossFit Metric – Competition View Public Whiteboard Weightlifting Metcon (Weight) Clean and Jerk emom starting weights 115/85 Emom until Failure add 5 or 10lbs each time Metcon Metcon (Time) 3 Rounds FT 400m Run 20 DB FR Lunges 50/35 15 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Metcon (Weight) RDL – 5×12 – add if possible from last week lift Every 3mins Shoulder Press (5×6 – lift every 2min) Metcon Metcon (Time) 5 Rounds 15/12 Cal row 10 Burpee … Continued