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