December 4,2019

United Performance – CrossFit

Warm-up (No Measure)

Coaches choice

Squat Clean (3 reps Every 2 min x 4 sets; rest 2 min b/t sets -)

Set 1 – 75% of 1RM from 2 weeks ago

Set 2 – 80% of 1RM from 2 weeks ago

Set 3 – 85% of 1RM from 2 weeks ago

Set 4 – 75% of 1RM from 2 weeks ago

Behind The Neck Jerk (Snatch Grip BTN Split Jerk + 3XOHS @3211)

1 complex every 90 sec x 4 sets

Metcon (Time)

3 Rounds for time:

16 BB OH Reverse lunges 95/65#

24 UB Wallball – 20/14#