09 Sep Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

E2.5MOM for 12.5 minutes (5 sets):

Halting Snatch Grip Deadlift, 5,4,4,3,3 Tempo: 4341

-Start at 35% of 1 RM Deadlift

– pause on way up for 3 seconds at knee

– pause on way down for 3 seconds at knee

– build to a heavy set of 3

B: Metcon (Time)

For time:

100 Double Unders

15 Power Snatch, 135/95

30 Burpees Over the Bar (Lateral)

15 Power Snatch 135/95

100 Double Unders

13 minute time cap