May 6,2020
United Performance – CrossFit
Squat Clean (10 singles @75-90% of 1RM rest 1 min b.w )
Metcon (Time)
For time:
10 Double DB Burpee Box Step Overs – 50/35# per hand, 24/20″
20 Single DB Squat + Step Overs – 50/35#, 24/20″
30 Box Jump Overs – Unloaded, 24″/20″
20 Single DB Squat + Step Overs – 50/35#, 24/20″
10 Double DB Burpee Box Step Overs – 50/35# per hand, 24/20″
Metcon (Time)
BW/DB/KB-
Part 1 – Strength:
A. DB or Heavy Object Squat Cleans: 10 reps x 3 sets; rest 2 min b/t sets
Part 2 – Up & Over:
For time:
10 Double DB Burpee Box Step Overs – 50/35# per hand, 24/20″
20 Single DB Squat + Step Overs – 50/35#, 24/20″
30 Box Jump Overs – Unloaded, 24″/20″
20 Single DB Squat + Step Overs – 50/35#, 24/20″
10 Double DB Burpee Box Step Overs – 50/35# per hand, 24/20″
NOTES:
Getting some heavy clean practice in for those who have barbells.
If you have a heavy DB’s or object, perform higher rep squat cleans to get some practice/strength work in.
For the met-con, any thing can be used in place of DB’s. Just set them down and pick them up on the DB Burpee Deadlifts.