CrossFit Metric – Performance

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A: Metcon (Weight)

EMOM 8 (7 sets):

Top Down Snatch

– build to 70% of max snatch

– rest on minute 5
– lower bar from power position with a 4 second eccentric.

– maintain tension when bar contacts floor,

pause for 1 second before beginning first pull into full snatch

B: Metric 2222 (4 Rounds for reps)

4 rounds:


7/5 Strict Pull Ups

10/8 Cal Row

Max Overdead Squats, 95/65

Rx+ 2 Legless Rope Climbs, 135/95

– rest 1 minute after each round

– Score is sum of OH Squats completed after 4th round.

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