21 Mar Performance

CrossFit Metric – Performance

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A: Snatch (3, 3, 2, 2, 2)

– rest 2 min b/t

– pause for 4 to 5 seconds between each single

to reset properly for each rep.

-no TnG

– build to 65-70%

– focus on quality mechanics

B: Metcon (AMRAP – Reps)

AMRAP 5:

15 OH Squats, 75/55

15/12 Cal Erg

rest 2 minutes

AMRAP 5:

10 OH Squats, 95/65

15/12 Cal Erg

rest 2 minutes

AMRAP 1:

Max OH Squats, 115/75
– record sum of reps/cals completed in 3 AMRAP’s