January 13,2020

United Performance – CrossFit

Warm-up (No Measure)

Snatch BB Positional Warm-Up:

1-2 sets of 6-8 reps of the following movements:

-RDL’s

-Deadlifts

-Hang Snatch Shrugs

-Hang Muscle Snatch

-Squatting Quad Ankle Rocks

-Heaving Snatch Balance

-Overhead Squats

-Snatch Pull Unders

-Hang Power Snatch

-Hang Squat Snatch

Snatch (AMRAP @80%/75%/70% )

3 min AMRAP @ 80% 1RM from last week

Rest 1 min – Change Weight

2 min AMRAP @ 75% 1RM from last week

Rest 1 min – Change Weight

1 min AMRAP @ 70% 1RM from last week

Write score in notes section

Metcon (5 Rounds for time)

3 sets for times:

8 Hang Power Snatch – 95/65#

Ski Erg 250m

8 Hang Squat Clean – 95/65#

Bike Erg 500m

Rest 2 min – Aim for highest average across all sets with as little drop off as possible