12
Jan
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