CrossFit – Thu, Jan 5


In order to make our gym a more organized and clean space, we ask that if you left any gear behind, shoes/ knee sleeves/ wrist wraps, you take it home with you immediately.Items left behind will be donated on January 9th

CrossFit Metric – CrossFit

View Public Whiteboard


A. General

2 Rounds

5/5 Greatest Stretch

10 PVC Behind the Neck Press

20 sec Hold + 10 Glute Bridges

10 Bottom of Squat Rotations

8 Plate Ground to Overhead

20 sec Plate OH Hold

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

@snatch grip

5 Good mornings

5 BTN press

5 Snatch Balance



A: Metcon (Weight)

5 sets @ RPE 7/10

2 Snatch grip push press behind the neck

2 OH Squat
TC: 15 min

Score: Weight

Scaling Options


1 Snatch Grip Behind the Neck Push Press

2 OH Squat


As Written


B: Metcon (Time)

5 rounds for time

20 Hang Cleans 95/65 lbs

500m Row or 1k C2 Bike
KG:45/30 KG

TC: 20 mins

Score: Time

Scaling Options


12 Hang cleans @ 55/45 lbs

500m Air Bike / 250m Row / 200m run


20 Hang cleans @75/55 lbs

1Km Air Bike / 500m Row / 400m run


5 rounds

30 Squat cleans @95/65 lbs

1Km Echo bike

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