03 Jul Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

Snatch Complex:

1 Muscle Snatch + 1 Low Hang Squat Snatch

Build to a heavy set in 15 minutes
– the goal of the muscle snatch is to train

an efficient and strong “3rd pull and turn over”

FOCUS on:

1) vertical finish with torso

2) fast elbows pointing up after bar contact

3) turning wrists over and pressing up in finish

– record heaviest quality set

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
18 minute time cap

– be conservative with the bar load.

– it should be relatively easy for you to do

the first set of OH squats unbroken