11 Sep Performance

CrossFit Metric – Performance

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A: Metcon (Weight)

E1.5MOM for 9 minutes (6 sets):

Front Squat, 2-3, 10X0

– 65 to 70%

Emphasis on

1) catching the bounce at the bottom and

2) speed on concentric

B: Metcon (AMRAP – Reps)

AMRAP 3

10 Thrusters, 75/55

10 Pull Ups

rest 3 minutes

AMRAP 3

8 Thrusters, 95/65

8 CTB Pull Ups

rest 3 minutes

AMRAP 3

6 Thrusters, 115/75

6 Bar M.U.

Scale:

Stage 1: 10 Ring Row

Stage 2: 3 Strict Pull Up

Stage 3: 6 Kipping Pull Up