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.