January 9,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Pigeon Stretch 1 min

Banded ankle distraction 1 min per side

+

Ski Erg 500m

Assault 20/16 Calories

+

2 Sets:

15 PVC OHS

10 Pass throughs

+

10 min

Squat Snatch technique with empty barbell

Snatch complex (Build to a max of the complex )

Hi Hang Snatch + Hang Snatch + Snatch + OHS Each snatch is Squat

Metcon (AMRAP – Reps)

Take 80% of the max weight hit from the complex and perform 1 AMRAP TnG set