28 Jan Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

EMOM 8

M1-M4: 2 Power Clean & Jerk

M5: rest

M6-M8: 1 Power Clean & Jerk
– No touch and go

– reset properly between reps

– Add load during Minute 5 rest

B: Metcon (2 Rounds for reps)

AMRAP 6

Clean & Jerks, 135/95

Toe to Bar

3, 6, 9, 12….

….continue progression

rest 3 minutes

AMRAP 6

Deadlift, 225/155

Ring Dip

3, 6, 9, 12….

….continue progression