December 13,2019

United Performance – CrossFit

Warm-up (No Measure)

With a partner – accumulate 10 rounds each of for quality:

3 – Double KB Swing – Start to Stops

2 – Double KB Hang Clean – Start to Stops

1 – Double KB Hang Clean + Push Press – Start to Stops

*Switch partners after each complex.

Metcon (Weight)

On the 2 minutes x 5 sets:

B1. Strict Weighted Pull-Ups: 2.2 + 6-8 second long/slow eccentric to full hang on final rep of 2nd set – rest 30 sec b/t doubles

B2. BTN Push Press + Push Jerk + Split Jerk: 1 moderate/tough complex – building in weight each set

*Aim for slightly heavier than last week on pull-ups

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

3 Hanging Knee Tucks + 3 Knees to Elbow + 3 Toes to Bar

16 Wallball – 20/14#,10/9ft