3
Dec
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#