06 Feb Performance

CrossFit Metric – Performance

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A: Front Squat

E2MOM for 10 minutes (5 sets):

Front Squat 4-5, 20X1
– load should be between 65-70% of your 1RM

– expect drop off in concentric speed due to incomplete rest

B: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
– Do not do 18.2b. We are only doing part A today.

– Record your score

– scale: loads are: 35/20 and stepping burpees