08 Apr Performance
CrossFit Metric – Performance
A: Metcon (Weight)
Paused Squat Clean
– 15 minutes to establish a heavy clean for the day
– Pause at top of knee for 3 seconds
During Pause:
– vertical shin
– knees out
– lats engaged
– chin up
Record heaviest rep
B: Metcon (Weight)
EMOM for 12 minutes:
2 Squat Cleans + 35 Double Unders
– Squat Clean @ 70% of heaviest clean in part A
– Record total weight lifted during EMOM
C: Metcon (No Measure)
For quality:
1 minute plank
60 V-Ups
1 minute plank
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