04 Feb Performance
CrossFit Metric – Performance
A: Metcon (Weight)
E2MOM for 8 minutes (4 sets):
2 Halting Deadlifts, 3 pauses:
– Pause at knee on way up
– Pause at knee on way down
– Pause 2″ from floor on way down
– 3 second pauses
– Build load to a tough set
– Limit load to maintain quality positions
B: Metcon (Time)
For time:
21-15-9
Toe to Bar
Burpee Box Jumps (facing), 24/20
C: Body Armor Giant Set (No Measure)
2 – 3 rounds for quality:
A1: Ab Wheel Roll Outs, 10-12, 21X0
A2: V-Ups, 12-15,
A3: Sit Ups, 18-20
rest as needed
– rest 10 seconds between movements A1 to A3
– rest as needed after each round
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