CrossFit Metric – Performance

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A: Metcon (Weight)

Paused Squat Clean

– 15 minutes to establish a heavy clean for the day

– Pause at top of knee for 3 seconds
During Pause:

– vertical shin

– knees out

– lats engaged

– chin up

Record heaviest rep

B: Metcon (Weight)

EMOM for 12 minutes:

2 Squat Cleans + 35 Double Unders
– Squat Clean @ 70% of heaviest clean in part A

– Record total weight lifted during EMOM

C: Metcon (No Measure)

For quality:

1 minute plank

60 V-Ups

1 minute plank

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