April 13,2020

United Performance – CrossFit

Metcon (Time)

Bodyweight/DB/KB

Warm-Up:

Lunging Follow Along Prep: https://www.youtube.com/watch?v=B_2DDn8NREo

Part 1 – Tempo Strength:

3-4 sets:

30 sec Tempo Push-Up: 1 rep

Rest 30 sec

30 sec Loaded Air Squat: 1 rep

Rest 30 sec

Part 2 – “DB DT”:

5 Rounds for time:

12 DB Deadlifts – 50/35# per hand OR Object

9 DB Hang Power Cleans

6 DB S2O

Part 3 – Cool-Down:

3 min Seated 90/90 Stretch

3 min Half Kneeling Diagonal Stretch – https://www.youtube.com/watch?v=gWETh7U6hJo

Notes:

If only one DB, perform 18/14/10 (9/7/5 reps per side)

Equipment

Warm-Up:

C/J Follow Along Warm Up – https://www.youtube.com/watch?v=Ah7SF4UNrqU

Part 1 – Strength:

3 sets:

A1. Push Press @ 40A1: 5 reps

Rest 1 min

A2. Front Squat @ 41X1: 3-5 reps

Rest 2 min

Part 2 – “DT”:

5 Rounds for time:

12 DL – 155/105#

9 Hang Power Cleans – 155/105#

6 S2O – 155/105#