20 Jan Performance

CrossFit Metric – Performance

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A: Metcon (No Measure)

E2MOM for 10 minutes (5 sets):

A1: 2 Deadlifts @ 75%

A2: 10 Russian KB Swings, (heavy!!)
– contrast method training

– heavy followed by dynamic

– on deadlift: explosive concentric, no eccentric

B: Metcon (3 Rounds for reps)

Tabata Power Clean (65 % Bodyweight)

rest 2 minutes

Tabata Hang Power Clean (65% Bodyweight)

rest 2 minutes

Tabata Deadlift (bodyweight)

– All sets must be unbroken

– lowest set is score for each movement

(16 minute workout; including rest)
Tabata: 4 minutes of 20 sec on, 10 sec off (8 sets)