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#