Performance

CrossFit Metric – Performance

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A: Shoulder Press

Every 3 minutes, for 18 minutes (6 sets):

Standing Barbell Strict Press, Tempo: 30X1

*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%

*Set 6 – 6 reps @ 75-80%

B: Metcon (4 Rounds for time)

E3MOM for 12 minutes (4 sets):

20 DB Snatch, 50/35

15 Burpee Box Jump Overs
– Expect about 1 minute rest per round

– Aim for sustained or negative splits over the 4 rounds.

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