2
Jan
January 3,2020
United Performance – CrossFit
Warm-up (No Measure)
Coaches Choice
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A. 3 sets for body positions:
Body Tighteners: 20 sec on; 10 sec off x 2
Wall Walks: 3 reps for quality w/ 5 sec pause at top
Hand Stand Kick-Ups: 3 reps/side (switching dominant leg)
+
B. Free Standing Handstand Hold Practice – 5-10 minutes
*Free Hold without partner
*Partner Spotted
*Back to Wall, trailing legs off/floating
*Feet on Box Pike Position Single Leg Lift Offs
Metcon (6 Rounds for reps)
EMOM x 24 for Max Reps:
Min 1: 20 sec AMRAP – Hang Squat Clean- 95/65#
Min 2: 30 sec AMRAP – Hang Power Snatch – 95/65#
Min 3: 40 sec AMRAP – CTB Pull-Ups
Min 4: 20 sec AMRAP – Front Squats – 95/65#
Min 5: 30 sec AMRAP – OHS – 95/65#
Min 6: 40 sec AMRAP – Strict HSPU’s