16 Apr Performance
Announcements
Good Friday Schedule: 9:00 AM & 10:00 AM FITNESS/ PERFORMANCE CLASS
All other classes are cancelled. Monday will be operating on the normal schedule
CrossFit Metric – Performance
A: Metcon (Weight)
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + High Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)
– Build from approximately 60% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.
– record heaviest set
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
6 Power Snatches, 115/85
12 Toes to Bar
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