December 20,2019
United Performance – CrossFit
Warm-up (No Measure)
Banded hip distraction
Banded shoulder distraction
+
Coaches choice
Snatch
2 Snatch Deadlift + 2 Hang Power Snatch + 2 OHS + 2 Squat Snatch
*One new complex every 2 min x 5 sets. Drop & Reset after OHS. Start w/ Empty barbell & build each set.
Metcon (No Measure)
EMOM x 8:
Set 1-2: 3 Kip Swings + Bent Arm Hold @ 90 degrees
Set 3-4: 10/side HS Shoulder Taps – Back to Wall, Wall Facing, Feet on Box
Set 5-6: 5 Arch to Hollows on Floor
Set 7-8: 4-10 Kipping Ring Dips
EMOM x 8:
Min 1: 8-12 CTB Pull Ups
Min 2: 25-50ft HS Walk
Min 3: 10-15 GHD Sit-Ups
Min 4: 3-6 Ring Muscle Ups
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
A/B 10/7 Cal
5 Power Snatch – 135#/95#
A/B 10/7 Cal
5 PC/J – 135#
A/B 15/11 Cal
10 Power Snatch – 135#/95#
A/B 15/11 Cal
10 PC/J – 135#
A/B 20/15 Cal
15 Power Snatch – 135#/95#
A/B 20/15 Cal
15 PC/J – 135#
Etc…