10
Dec
December 11,2019
United Performance – CrossFit
Warm-up (No Measure)
Row Ski and Bike 10 cals each
+
Spiderman into hamstring, banded lateral walk + 10 Squats
Squat Clean (Wave loading sets X3 )
Min 1 – 1 Rep @ 77-80% of 1RM From 2 weeks ago
Min 2 – 1 Rep @ 82-85% of 1RM from 2 weeks ago
Min 3 – 1 Rep @ 87-90% of 1RM from 2 weeks ago
Min 4 – 1 Rep @ 92-95% of 1RM from 2 weeks ago
Overhead Squat ( @ 22X1: 3 reps every 2 min x 3 sets)
Metcon (Time)
3 Rounds for time:
10 PS – 95/65#
10 Hang Power Clean – 95/65#
10 Thrusters – 95/65#
50 DU’s