12
Dec
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