December 17,2021

United Performance Fitness and Training Center – CrossFit

Metcon (Weight)

WICC Event 1 & 2 Class Variation:

A. Find a Max of the following complex:

3 Snatch Deadlift + 2 Hang Snatch + 1 OHS

*10 minute clock

Metcon (AMRAP – Reps)

Part 2 – WICC Event 1a:

For total reps:

1 min AMRAP: Strict HSPU’s

Rest 30 sec

2 min AMRAP: Kip HSPU’s

Rest 30 sec

3 min AMRAP Wall Walks

Part 3 – Shoulder Health 1:

1. Tall Kneeling KB Halo’s: 5 reps/direction x 3 sets

2. Seated Straddle Banded Y-Raises: 12 reps x 3 sets w/ Crossover Bands

Metcon (AMRAP – Reps)

WICC Event 1 & 2 RX:

0:00-6:00

Find a max of the complex:

5 Sn DL

4 Hang Sq Snatch

3 OHS

———

6:00-11:00

5 min AMRAP:

Wall Walks