Performance

CrossFit Metric – Performance Metcon Metcon (Time) 21-18-15-12-9-6-3 DB Snatch 50/35 Cal Row Rx+ 70/45

Fitness

CrossFit Metric – Fitness Strength Metcon (No Measure) Every 4min x4 10 Deadlifts 30s Handstand Hold 10-15 TTB/Knee Raises (kipping) Core Metcon (No Measure) 8min cycle through movements Side Plank 30s Left side V-Sits 12 reps Side Plank 30 Right … Continued

Performance

CrossFit Metric – Performance Strength Front Squat (8-8-8-8-8) Lift every 3mins – Build load each set Core Metcon (No Measure) 3-4 sets 12 Straddle V-sits 12 V-sits 12 Crunches 12 Hollow rockstry go through each set unbroken with contolled movement … Continued

Performance

CrossFit Metric – Performance Weightlifting Hang Power Snatch (1×3) Build to a heavy triple – should be fast with good technique (TnG) Metcon Metcon (Time) 7 Rounds for time: 7 Hang Power Snatch 115/85 7 Burpee over bar 7 TTBSnatch … Continued

Fitness

CrossFit Metric – Fitness Conditioning Metcon (AMRAP – Rounds and Reps) 20min Amrap 8 Goblet Squat 12 Ring Rows 8 Goblet Squat 12 Push ups 400m Run/Row

Fitness

CrossFit Metric – Fitness Strength Metcon (Weight) Every 90s x8 (4 of each) 1. 14 Back rack Rev Lunge (7 E/L) 2. 12 Seated (legs straight) DB Press Metcon Metcon (Time) For Time: 50 KB Swings 30 Box Jumps – … Continued

Performance

CrossFit Metric – Performance Conditioning AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24″ box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24″ box 24 … Continued

STAY OVER THAT BAR!

CrossFit Metric – Olympic Lifting Hang Snatch to the knees 75% 5×3 Barbell WoD (9 mins): AMRAP for 1 minute, rest for 1 minute 5 rounds: A.) Power Clean + Power Jerk (70% of Clean and Jerk Max)

Perform/Fitness

CrossFit Metric – Performance/Fitness Metcon Metcon (AMRAP – Rounds and Reps) 12min Amrap 30 Cal Row 20 wall balls 10 Burpees rest 4mins 12min Amrap 400m Run 30 Jump Lunges 20 Squat jumps

Saturday COMP Clas

CrossFit Metric – Competition Metcon (AMRAP – Reps) Workout A: 18-minute running clock broken into four sections: 0-6-mins (6-mins)- 1000m row, with remaining time AMRAP Hand Release Push Ups 6-11-mins (5-mins) – 750m row, with remaining time AMRAP Box Jump … Continued