01 Aug Performance
Announcements
Monday, August 5th Holiday Schedule: 8:30AM & 9:30AM Fitness/Performance with Julian! All other classes cancelled.
CrossFit Metric – Performance
A: Metcon (Weight)
Snatch:
Build to a heavy Snatch in 15 minutes
– spend the first 7 minutes building:
1 Muscle Snatch + 1 Paused OH Squat
– At 8 minutes progress to Squat Snatch
B: Metcon (Time)
5 rounds for time:
7 Strict Pull Ups/Bar M.U.
9 OH Squats, 95/65
11 Bar Facing Burpees
Rx+ Bar M.U. and OH Squats, 115/75
15 min cap
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