07 Aug Performance

Announcements

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

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A: Metcon (No Measure)

Pull up/CTB/ TTB – skill work 10min

B: Metcon (Weight)

Below the Knee Power Clean. Below The Knee Clean. Front Squat; 1.1.2 – every 75sec x 8 sets – 65-75%

– Speed

– Positions

– Perfect

C1: Metcon (AMRAP – Reps)

Dips @42×1; AMRAP (-3) x 3; rest 30sec

C2: Metcon (Weight)

Barbell Upright row @3111; 8-12 x 3; rest 1min

– Tempo

– Light loads