May 4,2020
United Performance – CrossFit
Power Clean + Strict Press (1 Power Clean + 10 Strict Press Every 2 min X3 )
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
4 DL – 95/65#
5 Hang Power Clean – 95/65#
6 OH Reverse Lunges – 95/65#
7 Bar Facing Burpees
Metcon (AMRAP – Rounds and Reps)
BW/DB/KB:
Part 1 – Pressing Strength:
A. DB Strict Press @ 3012: AMRAP UB sets x 3 sets; rest 1:30 b/t sets
*Use 50/35# per hand, or choose load that allows for 8-10 reps each set
Part 2 – Met-Con:
12 min AMRAP:
4 DB DL – 50/35#
5 DB Hang Power Clean – 50/35#
6 SA DB OH Reverse Lunge – 3 reps w/ one DB OH while other DB in front rack, then switch
7 Burpees – Jump & Clap Over Head
NOTES:
*If only single DB, perform same AMRAP w/ tempo for each arm & increase reps to the following for the met-con:
3 SA DB DL/side
4 SA DB Hang PC/Side
5 SA DB OH Reverse Lunges/side
If no equipment, perform:
12 min AMRAP:
5 Clapping Push-Ups (from knees if needed)
6 Gorilla Complex – 1 complex = 1 Jump Switch Lunge/side + 1 Air Squat
7 Lateral Jump Burpees – clear a 2ft line laterally