16
Dec
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