February 12,2022

11
Feb

February 12,2022

United Performance Fitness and Training Center – CrossFit

Metcon (Time)

In Teams of 2:

5 Rounds for time:

27/21 Cal Echo Bike – Shared, Partner Holds Wall Sit – Hips Equal to Knee

21 Box Jumps – shared, Partner holds Dball/Sandbag in Bearhug

9 Dball/Sandbag Over Shoulder – Partner Hangs from Bar

*22 min Cap

Extra Training:

A. Squat Snatch:

5 singles @ 85-87% 1RM;

Then..

If smooth/successful, then – 2-4 singles @ 87-92% 1RM;

If slow/missing, then – EMOM x 6: 1 rep @ 75-80% working speed/consistency

+

2 sets:

B1. 30 Pistol – alternating

B2. 25-50 GHD Sit-Ups

B3. 80-120 Double Unders – Aiming for an unbroken set

Rest 30 sec b/t each movement; rest as needed b/t sets

Cool-Down:

5-10 min of foam rolling – Head to Toe