CrossFit Metric – Performance

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A: Metcon (Weight)

Snatch Complex:

1 Muscle Snatch + 1 Low Hang Squat Snatch

Build to a heavy set in 15 minutes
– the goal of the muscle snatch is to train

an efficient and strong “3rd pull and turn over”


1) vertical finish with torso

2) fast elbows pointing up after bar contact

3) turning wrists over and pressing up in finish

– record heaviest quality set

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
18 minute time cap

– be conservative with the bar load.

– it should be relatively easy for you to do

the first set of OH squats unbroken

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