COVID-19 update: Effective immediately we are closing the gym until April 1st. This thing is moving fast and we need to do what we can as a community to slow it down. Private 1 on 1 sessions will be left to the coaches and clients discretion. Members who want to come sign out a DB or skipping rope are welcome to come to the gym tomorrow between 9 am and 12 noon. These will be useful to follow our home WODs which will be posted daily until we resume our normal schedule. All memberships will be put on hold until April 1st (or until we get the class schedule up and running again). If you have any questions or concerns please email us at [email protected] Thanks so much for your continued support. This is a difficult situation but we will get through it together. See you all in April!!

CrossFit Metric – Olympic Weightlifting

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A: Metcon (Weight)

Clean Complex

1 Halting Clean Pull

1 Squat Clean

1 Front Squat

– build load for 20 minutes

– pressure though full foot throughout entire pull

– pause in power position on halting pull: vertical shins, slight knee bend, shoulders in front of bar.

B: Metcon (Weight)

Floating Halting Pulls on platform

5, 5, 4, 4, 3, 3

Tempo: 3211

rest 2-3 b/t sets

record heaviest set

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