01 Aug Performance

Announcements

1. Games Viewing Party BBQ is this Saturday August 4th at noon!! Sign up at front desk to reserve food.
2. Holiday Monday Schedule: This Monday August 6th we are open for two morning classes: 8:30AM Fitness/Performance and 9:30AM Fitness/Performance. All other classes cancelled.

CrossFit Metric – Performance

View Public Whiteboard

A: Metcon (No Measure)

Muscle up skill work

– Low rings

– Hips to rings

– EMOMs

B: Metcon (Weight)

Below The Knee Snatch High Pull + Below The Knee Snatch; 2.1 – every 75sec x 8 sets

– Work on keeping bar close and in hips

– Extending on that pull

– Agressive turnover

– 55-75% working weights

C1: Metcon (Weight)

10/arm Landmine Press x 3; rest 30sec

C2: Metcon (AMRAP – Reps)

Push Ups AMRAP x 3; rest 90sec

– If ninja – banded