06 Sep Performancew
CrossFit Metric – Performance
A: Metcon (No Measure)
HS Walk Skill
– Shoulder Taps
– Free standing HS
– Obstacle
B: Metcon (Weight)
Segmented Snatch Grip DL – 3 sec per position; 3,3,2,2,1,1; every 2:30min
– PERFECT positions
– LEG Drive
– Chest lead the way
– Long arms
C1: Metcon (Weight)
Incline DB Bench Press @42×1; 6-9 x 3 sets; rest 30sec
C2: Metcon (Weight)
Pendlay row 8-12 x 3; rest 30sec
C3: Metcon (Weight)
Weighted Sit up x 20; rest 90sec
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