9
Jan
January 10,2020
United Performance – CrossFit
Warm-up (No Measure)
Banded Hip Distraction 1 min per side
Couch Stretch 1 min per side
Clean Grip Deadlift (@20X1: 5 reps every 2 min x 3 sets build each set )
Single Leg BB RDL (12-15 reps/side x 2 sets; rest 1 min b/t legs)
Rear Foot On Bench
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
6 Thrusters 95/65#
5 Strict HSPU’s
4 Power Cleans 95/65#
3 Bar Muscle Ups
Scaled:
6 Thrusters – 75/55#
5 Strict HSPU’s or 2-3 Strict + 2-3 Kip, or all Kip
4 Power Cleans – 75/55#
3 Burpee CTB Pull-Ups or 3 Burpee Jumping CTB Pull-Ups