30 Sep Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

Power Snatch Complex:

1 Muscle Snatch

1 Power Snatch

1 Low Hang Power Snatch

Build to a heavy set in 15 minutes

– in last 5 minutes drop Muscle Snatch from complex and increase weight.
-reset between Muscle Snatch and Power Snatch (no T n G)

– after Power Snatch go directly to Hang Position below knee

and complete second Power Snatch

– hold catch position of PS for 2 seconds before standing up

B: Metcon (Time)

For time:

30-25-20-15

Power Snatch, 75/55

Sit Ups