June 29,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
Kip & Bar MU Skill Work:
A. 10 “Belly-to-bar” press every 90 sec x 3 sets
*Working lat/pulling strength in transition, same drill from weeks ago, working pressing/transition strength
https://youtu.be/H4jRAP8vNbk?list=UUCDN1sR31E6uSu6TJvaTijQ
B. Large Kip Swings – Looking for toes: 2-3 reps every 60 sec x 4 sets
*Working on jumping to bar, creating tight body arch, then snapping to hollow while lifting toes high as shown in video
https://www.youtube.com/watch?v=s3FXuAwfJLw&list=UUCDN1sR31E6uSu6TJvaTijQ
C. EMOM x 6:
Advanced do 2-5 Bar Muscle Ups
Beginner/Intermediate do 2-4 High CTB Pull-Ups, Pulling as high as possible working power from hips and control w/ the kip. Looking for more strength/height from 2 weeks ago.
Metcon (AMRAP – Rounds and Reps)
Broken AMRAP:
22 min AMRAP:
6 DB Hang Power Cleans – 50/35# per hand
8 DB Suitcase Reverse Lunges – 50#/35# per hand
40 DU’s
*Working 50 seconds on/10 seconds off