December 18,2019

United Performance – CrossFit

Warm-up (No Measure)

Row 500m

+

Frankenstines, spiderman into hamstring, knee hug into lung

Squat Clean

A. Squat Clean Wave Loads x 3 sets:

Min 1 – 1 Rep @ 80-83% of 1RM From 2 weeks ago

Min 2 – 1 Rep @ 85-87% of 1RM from 2 weeks ago

Min 3 – 1 Rep @ 90-93% of 1RM from 2 weeks ago

Min 4 – New 1RM Attempt

Bench Press (3 reps @ 80-85% of 1RM from testing – every 2 min )

Metcon (2 Rounds for reps)

4 Min AMRAP:

5 Kip HSPU’s

10 Burpees – 6″ touch

Rest 2 Min

4 Min AMRAP:

10 DB Thrusters – 50#

50 Double Unders