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#