6
Aug
August 7,2020
United Performance Fitness and Training Center – CrossFit
Weighted Pull-ups (Find a 5RM)
Every 2 min x 3 sets of each:
A1. Strict Pronated Weighted Pull-Up: Find a 5RM
A2. Wall Facing HS Hold: AMSAP in 60 seconds
Metcon (Time)
21 CTB Pull-Ups
21 Thrusters – 95#/65#
15 CTB Pull-Ups
15 OHS – 95#/65#
9 CTB Pull-Ups
9 Squat Cleans – 95#/65#
Part 3 – For Extra Work:
C. EMOM x 8:
# of average HSPU’s completed each minute from last week +1-2 reps
D. EMOM x 9:
Min 1: 3-5 cartwheels/side, alternating sides
Min 2: 3-5 HS Kick-Up/Pirouettes/side
Min 3: 30 sec HS Walk – Max Distance/Steps