July 17,2020

United Performance Fitness and Training Center – CrossFit

Bench Press (3 sets max reps )

Every 4 min x 3 sets:

A1. AMRAP Bench Press (-1) @ 82% of 3RM from last week

A2. Strict Weighted Pull-Ups: 3-5 reps @ 80-85% of 3RM

*If doing bodyweight, or ring rows, find a REALLY tough variation for 3-5 reps.

Weighted Pull-ups (3-5 reps X3 sets )

A2. Strict Weighted Pull-Ups: 3-5 reps @ 80-85% of 3RM

*If doing bodyweight, or ring rows, find a REALLY tough variation for 3-5 reps.

Metcon (AMRAP – Reps)

90 sec AMRAP – Squat Snatch – 115/80#, scale or increase to 60% 1RM Snatch for all weights

Rest 90 sec

90 sec AMRAP – Squat Clean – 115/80#

Rest 90 sec

90 sec AMRAP – OHS – 115/80#

Rest 90 sec

90 sec AMRAP – Thrusters – 115/80#

Rest 90 sec

30 sec AMRAP – Hang Squat Clean Thrusters – 95/65#, or scale to 47% of 1RM Snatch

Rest 30 sec

30 sec AMRAP – Front Squats – 95/65#

Rest 30 sec

30 sec AMRAP – Hang Squat Cleans – 95/65#

Rest 30 sec

30 sec AMRAP – Hang Squat Snatch – 95/65#