01 Aug Performance

Announcements

Monday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.

CrossFit Metric – Performance

View Public Whiteboard

A: Metcon (Weight)

Snatch:

Build to a heavy Snatch in 15 minutes

– spend the first 7 minutes building:

1 Muscle Snatch + 1 Paused OH Squat

– At 8 minutes progress to Squat Snatch

B: Metcon (Time)

5 rounds for time:

7 Strict Pull Ups/Bar M.U.

9 OH Squats, 95/65

11 Bar Facing Burpees

Rx+ Bar M.U. and OH Squats, 115/75

15 min cap