April 20,2022

United Performance Fitness and Training Center – CrossFit

Power Snatch (1 rep every 30 sec X30 reps )

Pause Power Snatch: 1 rep Every 30 sec x 30 reps – 2 sec pause at knee – moderate load/repittion focus

*Stop every 10 reps as needed to cue/adjust technique/add weight.

Metcon (Time)

Squat & Push:

For Total Time:

40 Box Jump Overs – Open Standard/step down

33 HR Push-Ups

Rest 1 min

30 Front Squats – 95/65#

27 HR Push-Ups

Rest 1min

20 Hang Squat Cleans – 95/65#

21 HR Push-Ups

*18 min Cap

Part 3 – Cool-Down:

Prone Glute Lift Offs: 10 reps/side w/ 2 sec hold at end range x 4 sets