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