• CrossFit Metric – Performance View Public Whiteboard Strength Metcon (Weight) Every 2:30 x5 1st set – 10 Back Squat 2nd set – 10 Alt Reverse Lunge in back rackYou will do 3 sets of squats and 2 sets of lunges use same weight for both......

  • CrossFit Metric – Fitness View Public Whiteboard Strength Complete 3 rounds for max reps: 45 seconds Front / Goblet Squat rest 15 seconds 45 seconds Push Ups rest 15 seconds 45 seconds Strict Pull Ups / Ring Rows rest 75 seconds Metcon (AMRAP – Reps)......

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Weightlifting A: Clean Pull (Technique work) EMOM for 10 minutes: 1 Clean Pull + 1 Squat Clean B: Paused Front Squats 5 by 5, 33X1 temp rest 2 – 3 minutes between sets....

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 5: 8 DB Man Makers 16 Alternating DB Lunges rest 60 seconds, then AMRAP 5: 8 DB Thrusters 8 TTB rest 60 seconds, then AMRAP 5: 8 Cal Erg 8 Box Jumps (Step......

  • CrossFit Metric – Competition View Public Whiteboard Weightlifting Metcon (Weight) Every 2minx x6 2 Push Jerks + 2 Alt Leg Split JerksBuild up to a heavy set but focus on footwork in both lifts Metcon (Time) Jerk Ladder For time: 10 @135/95 8 @155/105 6......

  • CrossFit Metric – Fitness View Public Whiteboard Metcon (Time) For Time: 1000 m Row 40 Wall Balls, 20/14 400 m Run 40 Alt DB Snatch, 50/35 400 m Run 40 Wall Balls, 20/14 1000 m Row25 minute time cap Core Work Complete 3 rounds: 15......

  • CrossFit Metric – Fitness View Public Whiteboard Conditioning In teams of 2 or 3, work: 2.5 minutes and rest 30 seconds for 36 minutes (2 rounds): Station 1: A: 10 lengths of 30 ft shuttle run B: Alternating 30 ft Prowler Push Station 2: A:......

  • CrossFit Metric – Performance View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Every 2mins x6 1. Strict HSPU 30X1 6-12reps 2. Ring Support Hold x45s Emom x5 25s Chin over Bar Hold (supinated Grip)Quality over quantity – scale to a box if needed and a......

  • CrossFit Metric – Performance View Public Whiteboard Strength Front Squat (4×8) Every 3mins x4 Focus on form over weight – chest and elbow in good rack position Metcon (Weight) 4 Sets 2 Rope Climbs – Fast 8 Front Rack step ups – 20″ 15 Push......

  • CrossFit Metric – Performance View Public Whiteboard Conditioning Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightCycle the bench or swap for floor press...

  • CrossFit Metric – Performance View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 7min Amrap 35 Double Unders 15 Wall Balls 9 Burpees rest 3min 7min Amrap 15/12 Cal Row 25 Thrusters empty Bar Core Metcon (AMRAP – Reps) 3 sets 1min wall facing HS Hold......

  • CrossFit Metric – Performance View Public Whiteboard Weightlifting Snatch (5×[email protected]%) 10mins to build Then.. Every 3mins x5 3reps at 80% On the build – look to go heavier than 80% Technique should always be the priority – stepping forward or backward is a no-rep for......

  • CrossFit Metric – Fitness View Public Whiteboard Gymnastics EMOM 8 M1: 10 Pendulum Swings M2: 1 Wall Walk + 30 second Handstand Hold Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP 20 7 TTB/Hanging Knee Raises 9 Push Ups 11 Deadlifts 115/85...

  • CrossFit Metric – Olympic Lifting View Public Whiteboard Paused Snatch Complex A: EMOM 8 4 Second Pause at Mid Knee Full Snatch Build to 75% of Max Snatch *Emphasis is on balance and position during pause B: EMOM 8 High Hang Snatch + 1 Pause......

  • CrossFit Metric – Fitness View Public Whiteboard Strength EMOM 12: M1: 4 – 8 Strict Chin Ups, 3011 M2: 14 -16 Alt. DB. Lunge M3: 40 sec AMRAP D.U.’s Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15/12 Cal Erg 15 Ball Slams, 30/20 15......