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…