29 Jul Performance
Announcements
Monday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.
CrossFit Metric – Performance
A: Metcon (No Measure)
EMOM for 14 minutes (6 rounds*):
M1: Pull Ups….
M2: Hand Stand Push Ups…
*rest on Minute 6 and 7
– This is an EMOM to that supersets Push/Pull to build volume in the skill.
– choose a movement that needs work.
– choose a number of reps that you think you can keep consistent for all 6 rounds
example 1:
M1: 3 Strict Pull Ups
M2: 6 Box Assisted HS Push Ups
example 2:
M1: 5 CTB Butterfly Pull Ups
M2: 5 Strict HSPU
B: Metcon (Time)
For time:
500/420 m Row
21 Power Snatch, 115/75
500/420 m Row
21 Clean & Jerk
500/420 Row
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