May 27,2022

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Snatch Work:

A. Sn Barbell Prep – EMOM x 10:

Min 1: 2-3 Muscle Snatch + 2-3 Hang Power Snatch

Min 2: 1 Heaving Snatch Balance + 1 Snatch Balance + 1 Snatch Pull Under

Snatch (4 reps @ 77%, 3 @ 85%; 3 @ 87-92% 1RM)

rest 60-90 sec b/t each rep as needed for quality – If failing/unsuccessful at an %’s, don’t move up & finish out reps at a quality %.

Metcon (Time)

S’Go:

For total time:

30/24 Cal Row

30 Box Jump Overs – 24/20″, Open Standard

30 KB Swings – 53/35#

Rest 1 min

5 Rounds:

10 KB Swings – 53/35#

10 Box Jump Overs – 24/20″

10/8 Cal Row

*15 min Cap

Part 3 – Cool-Down:

Side Plank on Elbow Clamshells w/ Hips Extension: 8 reps/side w/ 2 sec squeeze at top of each rep x 4 sets