02 Jan Performance

Announcements

As of January 2nd, morning Fitness classes will now be at 5:30 AM & 6:30 AM instead of 6:00 AM & 7:00 AM.

CrossFit Metric – Performance

View Public Whiteboard

A: Metcon (Weight)

Squat Snatch, 1. 1. 1.

15 minutes to build to a heavy set of 3

– rest 3-5 seconds between 3 singles

– set up properly for every rep with tension and good positions

B: Metcon (Time)

For time:

15 Squat Snatch, 95/65

15 Toe to Bar

50 Double Unders

10 Squat Snatch, 115/75

15 Toe to Bar

50 Double Unders

5 Squat Snatch, 135/95

15 Toe to Bar

50 Double Unders

Rx+

15 @ 135/95

10 @ 165/115

5 @ 185/135
For a pacing benchmark:

Coach Julian’s time: 11:27 Rx