30
Apr
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