Performance

CrossFit Metric – Performance

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Weekly Focus:

This week we are maxing out Front Squat (Thursday). We will also be doing heavy wave sets in the Back Squat and Shoulder Press culminating at 2 reps in the 85 to 90% range. Volume will be low on conditioning and overhead movements to “Deload” shoulders and get quality strength work done. Come get some Barbell!!

A: Back Squat

Every 3 minutes, (5 sets):

Back Squat, Tempo: 20X1

*Set 1 – 6 reps @ 70-75%

*Set 2 – 4 reps @ 75-80%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85-90%

*Set 5 – 4 reps @ 80-85%

B: Windfall (Time)

For time:

400 m run

50 Double Unders

75 Wall Balls, 20/14

50 Double Unders

400 m run

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