Saturday COMP Class

CrossFit Metric – Competition View Public Whiteboard Metcon (AMRAP – Reps) 3-3-3-5 Intervals: 3-minutes of work + 1-minute rest x 3 rounds, then 5-minutes of work. 17-minute running clock. Buy In each round: Pull Ups x 10 Burpees x 10 … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Strength Metcon (AMRAP – Reps) 2x KB OH Lunges 20reps – reverse Amrap TTB (stop at 30) rest 2min x4 Metcon Metcon (Time) 3 Rounds 400m Run 18 HSPU 14 KB snatch 24/16 … Continued

Fitness

CrossFit Metric – Fitness View Public Whiteboard 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

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (No Measure) 8-12 DB Strict Press 21X1 12 Renegade Row 12-20 Hollow rocks Rest 1-2min x4 Metcon (Time) 3 Rounds 400m Run 21 Wall Balls 12 Hanging Knee Raise (or TTB)

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Snatch Emom x8 1 Power snatch + 1 Snatch 75% Conditioning Metcon (Time) For Time 30 Power Snatch 75/55 15 Bar Muscle ups 20 P Snatch 10 Bar Muscle ups

Fitness

CrossFit Metric – Fitness View Public Whiteboard Weightlifting Power Snatch emom x10 3reps with 2s pause in catch Metcon Metcon (AMRAP – Rounds and Reps) 4min work: 2min rest x3 8 Cal Row 12 DB Thrusters 25/15

Performance

CrossFit Metric – Performance View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Emom x20 M1: 15/12 Cal Row M2: 20 Wall Balls M3: Max Burpees M4: Rest Score is Burpees Metcon (Time) Run 3 laps 80%

Fitness

CrossFit Metric – Fitness View Public Whiteboard Strength Metcon (Weight) 8 Deadlifts 31X1 6-12 Push Ups 21X1 Rest 1-2min x5pick a challenging load for your skill level. Metcon Metcon (AMRAP – Rounds and Reps) 15min Amrap 350m Row 30 Box … Continued

Performance

CrossFit Metric – Performance View Public Whiteboard Weightlifting Clean and Jerk Emom x10 3reps TnG weights based of last week Metcon Metcon (2 Rounds for reps) 5min Amrap 15 Cal Row 30 KBS 24/16 45 DU Rest 3min x2 Rx+ … Continued

Civic Holiday Monday PERFORMANCE

CrossFit Metric – Performance View Public Whiteboard Metcon (AMRAP – Reps) Workout A – 15-minute AMRAP of: Squat Snatch x 7 @ 115/75 Toes-To-Bar x 14 Burpee x 21 Metcon (Time) Workout B – three rounds for time (20-minute CAP) … Continued