17
Dec
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