18 Feb Performance
CrossFit Metric – Performance
A: Metcon (Weight)
EMOM 8 (7 sets):
Top Down Snatch
– build to 70% of max snatch
– rest on minute 5
– lower bar from power position with a 4 second eccentric.
– maintain tension when bar contacts floor,
pause for 1 second before beginning first pull into full snatch
B: Metric 2222 (4 Rounds for reps)
4 rounds:
AMRAP 2
7/5 Strict Pull Ups
10/8 Cal Row
Max Overdead Squats, 95/65
Rx+ 2 Legless Rope Climbs, 135/95
– rest 1 minute after each round
– Score is sum of OH Squats completed after 4th round.
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