December 11,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

2 sets:

A1. Squatting Quad Ankle Rocks: 10 reps/side

A2. BB Kang Squats: 8-10 reps

A3. BTN Overhead Complex: 3 strict press + 3 push press + 3 split jerk

A4. Tempo Front Squat @ 3333: 2 reps

A5. 3 Position Clean/Jerk: 1 at mid thigh, 1 at knee 1 at 2″ off ground

Rest as needed, then repeat as needed

Clean and Jerk (Every 2 min X5 )

Find a 2RM within a 30 second window

Metcon (AMRAP – Reps)

Like FGB:

3 Rounds for max reps:

1 min AMRAP CTB Pull-Ups

1 min AMRAP: SA DB Hang PC/J – 50/35#

1 min AMRAP Single DB Box Step-Ups – 50/35# held at side, 24/20″

1 min AMRAP: SA DB Thrusters – 50/35#

1 min AMRAP: Lateral Jumps Over DB

Rest 1 min