December 23,2019
United Performance – CrossFit
Warm-up (No Measure)
Ski Erg 500m
+
10 PVC Pass throughs, good mornings, OHS, banded lateral walk
+
Min 1: 30 sec Planche Lean + Downward Dog
Min 2: 30 sec Deep Squat Thoracic Rotations
Min 3: 30 sec Shoulder Extension Hold/Reverse Plank
Overhead Squat (3,2,1 @3111 tempo )
*New Set Every 2:30. 3 total sets
Metcon (3 Rounds for reps)
Every 4 min x 3 sets:
3 min AMRAP:
10 Squat Snatch – 95/65#
…into
AMRAP in Remaining Time:
Set 1: Strict HSPU’s
Set 2: Kip HSPU’s
Set 3: Kip Ring Dips
Rest 1 min after each 3 min AMRAP
Scaled:
Every 4 min x 3 sets:
3 min AMRAP:
10 Squat Snatch – Adjust loading as needed or change to squat cleans
…into
AMRAP in Remaining Time:
Set 1: Strict HSPU Slow Eccentrics or Feet on Box Pike HSPU’s to tripod
Set 2: Kip HSPU’s or DB Push Press w/ tough loading
Set 3: Kip Ring Dips or Ring Push Ups or Push Ups
Rest 1 min after each 3 min AMRAP