Fitness

CrossFit Metric – Fitness Conditioning Metcon (AMRAP – Rounds and Reps) 10min Amrap 15 Cal Row 15 KBS 15 Push Ups rest 3min 10min Amrap 15 Cal Row 15 DB Front Rack Lunge 35/25 15 STOH with DBs

Performance

CrossFit Metric – Performance Conditioning Metcon (6 Rounds for time) Rowing Intervals 1000m Rest 2min x6 Aim is around 5km pace – 1s Strength Metcon (No Measure) 3-5sets 10 Seated KB Z-Press 5 Dragon Flags 30s Arch Hold 3 TGU … Continued

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Every 3min x5 10 Deadlifts (TnG – AHAP) + Strict pull ups *for pull ups pick a tough number or go for max reps each set – make the reps perfect or perform … Continued

Performance

CrossFit Metric – Performance Strength Deadlift (1×2) Deadlift A. Build to a heavy 2reps (double OH – not TnG) B. 8-12 rep TnG at 85% of A – double OH C. 20-30 reps 60% of A – mixed Grip Same … Continued

SNATCH SUNDAY!

CrossFit Metric – Olympic Lifting Hang Snatch from mid-thighs (1st rep is a power snatch and the following reps are squat snatches) 50% x5 60% x3 70% 5×3 Partnered exercise: Snatch High Pull (hit the PVC dowel) 90% 4×5 Athlete … Continued

Perform/Fitness

CrossFit Metric – Performance/Fitness Conditioning Metcon (AMRAP – Reps) 1min Work – 1min rest x15 (30min) Skipping/DU DB Snatch 50/35 or 35/25 Box Jump overs 24/20 10m Burpee Shuttle runs Jump Lunges *change exercises each min – start on any … Continued

Saturday COMP Class

CrossFit Metric – Competition Metcon (AMRAP – Reps) Workout A: In 3-minutes complete: 30 Calorie Row With remaining time on the clock AMRAP of: DB Thrusters @ 50’s/35’s Metcon (AMRAP – Reps) Workout B: 10-minute AMRAP of: Power Snatch + … Continued

Perform/Fitness

CrossFit Metric – Performance/Fitness Conditioning Metcon (Time) 50 Cal Row 50 wallballs, 50 Squats, 50 HR Push-ups 40 Cal Row 40 wallballs, 40 Squats, 40 HR Push-ups 30 Cal Row 30 wallballs, 30 Squats, 30 HR Push-ups 20 Cal Row … Continued

Fitness

CrossFit Metric – Fitness Metcon Metcon (No Measure) Emom x35 – 40s work 20s rest M1: Farmers Carry M2: Sled Drag M3: Sandbag Carry M4: AB 80% effort M5: DB Lunges M6: SA Push Press M7: REST

Performance

CrossFit Metric – Performance Strength Back Squat (4×10) Back Squat Every 3min x4 10reps – (same weight acoss – 100% effort) Metcon Metcon (AMRAP – Reps) 9min Amrap 3 Hang P.Clean 115/85 3 Box Jumps 6,6 – 9,9 etc