15
Mar
March 16,2020
United Performance – CrossFit
Warm-up (No Measure)
C/J Barbell Warm-Up Complex:
3 x Kang Squat + 3 x FS + 3 x Muscle Clean + 3 x Clean Pull Unders + 3 Split Jerks
*4-5 complexes drilling positions, opening hips, working bar path
Squat Clean Complex (1 complex every 90 seconds X5 )
Squat Clean + Squat Clean and Jerk+ Jerk
*No heavier than 80% 1RM, working technique today
Metcon (4 Rounds for reps)
For reps:
3 min AMRAP: Strict Pull-Ups
3 min AMRAP: Ski Erg – Calories
3 min AMRAP: DB Bench Press – 50#/35#
3 min AMRAP: Bike Erg Calories
Rest 1 min b/t each station