6
Dec
December 7,2020
United Performance Fitness and Training Center – CrossFit
Metcon (Weight)
A. 3 Position Pause Snatch Pull : 1 rep @ knee + 1 rep @ below knee + 1 rep @ floor
1 complex every 90 sec x 5 sets, drop & reset b/t each rep working hip extension & bar path
Snatch (1 rep every 60 sec X10 @65-80% )
% of last weeks heaviest hang snatch
Metcon (Time)
4 Rounds for time:
25ft BB Front Rack Walking Lunges – 115/75#
20 BB DL – 115/175#
25ft BB Front Rack Walking Lunges – 115/75#
50 DU’s
*12 min Cap