25 Feb Performance
CrossFit Metric – Performance
A: Metcon (Weight)
EMOM 10
1 Power Clean @ 70-75%
Pause in catch position for 2 seconds:
– hips back
– chest and elbows up
– knees out
– correct footwork
B: Metcon (Time)
Fort time:
1000 m Row
Then
18-15-12
Toe to bar
Deadlift, 225/155
Then
1000 m Row
16 minute time cap
C: Body Armor Giant Set 2.0 (No Measure)
2-3 rounds for quality
A1: 60 second Plank
A2: 40 second side plank (left)
A3: 40 second side plank (right)
rest as needed
rest 20 seconds between movements
rest as needed after each round
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