10
Dec
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