24 Nov

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CrossFit Metric - CompetitionView Public WhiteboardA: Metcon (Weight)Hang Power Clean x 5 TNG - Build from 45% - every 75sec till failB: Metcon (Time)5 Rounds 10 DB PP - 50/35# 2 RCC: Metcon (Time)3 RFT 25 cal Row 25 PS @ 75# 25 cal Ski 25 S2OH - 75#...

23 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (Weight)Front Squat 1 and 1/4 ; 3-5 x 5; rest 2minB1: Metcon (Weight)Barbell Hip Thrust @10x5; 10 x 3; rest 30secB2: Metcon (Weight)Supinated Grip Bend Over Row@ 1113; 8-10 x 3; rest 30secB3: Metcon (Weight)Barbell 1 and 1/4...

23 Nov

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CrossFit Metric - FitnessView Public WhiteboardConditioning E2MOM 32 (2 rounds) In Pairs, Alternate Reps/Lengths: Station 1: Single Arm Overhead Walking Lunge Station 2: Sideways Sled Drag, crossover leg pattern Station 3: Sled Push, 1 length: Heavy! Station 4: Station 5: Lying Prone Hamstring Curl, 8-10, 40X0 Station 6: Med Ball Carry over...

22 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (AMRAP - Rounds and Reps)6 min AMRAP @85% 12 DB Snatch - 50# 10 Burpee over DB - Rest 3minB: Metcon (AMRAP - Rounds and Reps)6 min AMRAP @ 85% 2 RC 5 HSPU - Rest 3minC: Metcon (AMRAP - Rounds and Reps)6 min...

22 Nov

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CrossFit Metric - FitnessView Public WhiteboardWeightliftingA: EMOM 8 1 Hang Power Snatch + 2 OH Squat *Catch Power Snatch in power position: (shoulders in line with knees) B: 50 V- Ups for timeMetcon (AMRAP - Rounds and Reps)AMRAP 15: 30 Alternating Lunge 20 Hang Power Snatch, 75/55 10 Lateral Bar Over...

21 Nov

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CrossFit Metric - PerformanceView Public WhiteboardA: Metcon (No Measure)HS Walk - 10minB: Metcon (Weight)Below Knee Snatch Pull + Power Snatch - 1.2 x 6 - every 2minC: Metcon (Time)For time 1-2-3-4-5-4-3-2-1 Wall Walks Strict Pull Up...

20 Nov

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CrossFit Metric - FitnessView Public WhiteboardStrengthFront Squat: E2MOM for 10 minutes 7, 7, 6, 6, 5, tempo: 20X1 Build load after each successful setMetcon (AMRAP - Rounds and Reps)AMRAP 12: 20 Wall Balls 20 Cal Erg...