13 Feb Performance

Announcements

Family Day Hours!! Monday, Feb 17th: 8:00am & 9:00am Fitness/Performance with Blaise! All other classes cancelled.

CrossFit Metric – Performance

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A: Metcon (Weight)

Snatch Overhead Complex:

1 Snatch Grip Push Press

1 Snatch Grip Push Jerk

1 Snatch Balance

1 Overhead Squat

15 minutes to build to a tough set

B: Metcon (Time)

For time:

500/420 m Row

21 OH Squats, 95/65

15 Power Cleans

9 Bar Over Burpees (lateral)

500/420 m Row

15 OH Squats, 115/75

9 Power Cleans

6 Bar Over Burpees (lateral)

500/420 m Row

9 OH Squats, 135/95

6 Power Cleans

3 Bar Over Burpees (lateral)

Rx+

115/75

135/95

155/105

15 minute time cap