Performance

CrossFit Metric – Performance Conditioning Metcon (Time) 5 rounds 400m Row 12 pull ups 12 burpees 12 HR push up 20min TC Rx+ 15reps

Fitness

CrossFit Metric – Fitness Skills + Drills Metcon (No Measure) Rope Climb Teach 15-20mins Metcon Metcon (Time) 5 rounds for time: 10 ALT DB snatch (heavy as poss) 10/8 Cal row 10 Wall Balls 20/14This is a sprint – go … Continued

Performance

CrossFit Metric – Performance Weightlifting Metcon (Weight) emom x8 power clean + hang clean + push jerk 70% Metcon Metcon (AMRAP – Rounds and Reps) 12min amrap 50 double unders 14 ttb 7 clean and jerk 135/95

Fitness

CrossFit Metric – Fitness Metcon Metcon (AMRAP – Rounds and Reps) 10min Amrap 7 Deadlifts 14 Push ups 28 Double Unders Rest 5mins 10min Amrap 5 Goblet Squats 24/16 10 Burpees 20 KB Swings

WEIGHTLIFTING

CrossFit Metric – Olympic Lifting Clean Openings – 80% 2×6 Weightlifting WOD: 1. Clean and Push Press 70% 5(3+1) 2. Front Squat 75% 4×6

Fitness/Perform

CrossFit Metric – Performance/Fitness Conditioning Metcon (AMRAP – Rounds and Reps) 20min Pairs Amrap 50 Air Squat 50 Ball Slams 50 Wall Balls 50 Pullups or ring rows 50 Pushups 800m Run or Row (400 each) one partner works at … Continued

Fitness

CrossFit Metric – Fitness Conditioning Metcon (Time) In Pairs complete 30 Rounds: Alternate rounds (15 each) 7 Heavy KB swings – Russian 7 Pull ups 7 DB Front Squat (heavy)

Performance

CrossFit Metric – Performance Strength Metcon (Weight) Crossfit Strongman 1. Learn the Continental Axle Bar Clean and build to a heavy rep Metcon (Weight) 2. Establish 1 length (60ft) max weight Farmers carry – the Basic standard in 1.25x BW … Continued

SNATCH WOD

CrossFit Metric – Olympic Lifting Let’s focus on improving our first pull: Snatch Openings 80% 3×4 WOD: Squat Snatch from ground: 75% 6 x 3

Fitness

CrossFit Metric – Fitness Metcon Metcon (Time) 5 rounds for time: 30/25 Cal Row 20 Wall Balls 15 Burpee over Rower