8
Dec
December 9,2019
United Performance – CrossFit
Warm-up (No Measure)
Couch stretch 2 min per side
+
Coaches dynamic warm up
Metcon (3 Rounds for weight)
Min 1: 2-3 Back Squats – Build in weight each set working to %
Min 2: 3-5 TnG Deadlifts – – Build in weight each set working to %
Min 3: 3-5 DB Bench Press – Tough weight, but unbroken for all sets
Rest 2 min
B. EMOM x 12:
Min 1: 5 Back Squats @ 80-85% 1RM
Min 2: 6 TnG Deadlifts @ 70-75% 1RM
Min 3: 7 DB Bench Press – Heavier weight than last week
*3 station setup, 3 people start on different movements
Metcon (3 Rounds for reps)
3 sets for max reps:
90 sec AMRAP: A/B Calories
90 sec AMRAP: Burpee Burpee Box Jump Overs – 24/20″
Rest 1 min