2
Aug
August 3,2020
United Performance Fitness and Training Center – CrossFit
Snatch (1 Squat Snatch every 90 sec X5 sets @75-90% )
Clean and Jerk (1 rep every 90 sec X5 @75-90% )
Metcon (AMRAP – Reps)
EMOM x 15 w/ 50/35# DB per hand:
Min 1: 30 sec AMRAP DB Suitcase Reverse Lunges
Min 2: 30 sec Bike Erg – Meters
Min 3: 30 sec AMRAP DB Commando Rows
Min 4: 30 sec Ski Erg – Meters
Min 5: 30 sec AMRAP Top to Top SA DB Push Press – alternating sides
Part 3 – For Extra Work:
A. 3-5 Ring Kip Swings x 3 sets; rest as needed
B. Kipping Ring Muscle Ups: AMRAP (-1) x 3 sets; rest as needed
C. 5-7 Kipping Ring Dips x 3 sets; rest as needed – muscle up into ring dips