CrossFit Metric – Competition

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A: Metcon (No Measure)

EMOM 12 (3 rounds):

M1: Max Set of Strict HSPU – 2 reps

M2: 40 Double Unders

M3: Max Set of Strict Chin Ups – 2 reps

M4: 15-20 Air Squats
– For HSPU and Chin Ups complete max sets minus 2 reps for rounds 1 and 2.

– Go to failure on round 3

B: Metcon (No Measure)


*Set 1 – 10 reps @ 60% of 1-RM

*Set 2 – 10 reps @ 70%

Rest 2-3 minutes between sets.

Followed by…

Three sets of:

Pause Deadlifts x 8 reps @ 65-70%

Rest 2-3 minutes between sets.

Pause for 2-3 seconds at the knee, then continue to pull to lockout.

C: Metcon (Time)

For time:

50 Power Snatch (115/75)
At the beginning of every minute, including 0:00, perform 5 burpees, for the rest of the minute perform as many power snatch as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep power snatch and so on until you reach 50 total Power Snatch. Go as long as it must take to complete the 50 power snatch.

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