04 Sep Performance

Announcements

Labour Day Class Schedule: This Monday, September 3rd CrossFit Metric is open for two morning classes: 8:30 am and 9:30 am Fitness/Performance. All other classes are cancelled.

CrossFit Metric – Performance

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A: Metcon (Weight)

1 x Split Jerk – EMOM 8min

– 2 sec pause in DIp

– 2 sec pause Over Head

– LIGHT LOADS

– Tech work

B: Metcon (3 Rounds for weight)

Squat Clean

3,3 – 80%

2,2 – 85%

1,1 – 90% – NOT MAX

– Every 90sec

C: Metcon (No Measure)

EMOM 12min

M1 – Dips @32×1 – TEMPO – Stay Tall

M2 – 10-15 Sec Hanging L-Sit