26
Jul
July 27,2020
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
A. EMOM x 6 w/ Barbell:
Min 1: 3 Heaving Snatch Balance
Min 2: 3 Power Snatch
Min 3: 3 Hang Squat Snatch
Snatch Complex (Every 2 min X5 sets build to a max complex )
1 Hang Power Snatch – Below Knee + 1 Squat Snatch; quick reset b/t reps
*Work to a max in the complex
Metcon (Time)
3 Rounds for time:
21 Wallball
15 Power Cleans – 115/85#
9 OHS – 115/85#
Part 3 – For Extra Work:
EMOM x 12:
Min 1: 3-5 Ring Kip Swings
Min 2: 3-5 Kipping Ring Dips
Min 3: 30 sec AMRAP Ring Muscle Ups or Ring Muscle Up Attempts
Min 4: Rest