May 1,2020

United Performance – CrossFit

Metcon (4 Rounds for reps)

A. 3 Position Pause Snatch DL + 10 sec Eccentrics: 3 sec pause at 2″ off ground/knee/mid thigh: 1 rep every 30 sec x 8 reps

B. EMOM x 10: 1 Power Snatch + 1 Squat Snatch

*Choose a moderate load, that is more focused on quality/technique

Part 2 – Punch Card:

Every 4 min x 4 sets:

15 TTB

12 Box Jumps – 24″/20″

AMRAP OHS in Remaining Time – 95/65#

*3 min Cap on each set

Rest 1 min

*If no barbell at home, grab a broomstick & perform the same drills to practice ROM & OHS Mobility.

If no equipment:

Every 4 min x 4 sets:

15 V-Ups

12 Vertical Tuck Jumps

AMRAP OHS w/ loaded object/backpack in remaining time

*3 min cap on each working sets

Rest 1 min

3 Position Pause Sn DL + Eccentric – https://www.youtube.com/watch?v=CKBvnRbdxt8