11
Nov
November 12,2019
United Performance – CrossFit
Warm-up (No Measure)
Couch Stretch 2 min per side
+
Frankenstiens, Spiderman into hamstring, banded lateral walks + 10 Squats, Banded tall plank lateral walks + 10 Push ups
Metcon (Weight)
4 sets:
A1. Strict Ring Pull-Ups: 3-5 tough reps w/ 3-5 sec slow eccentric to full hang
Rest 1 min
A2. Box Squat @ 5111: 3 reps – slow & controlled focusing on eccentric loading
Rest 1 min
Metcon (Time)
For time:
20 TTB
30 SA KB OHS – 53/35# (15/side)
40 Burpees – 6″ target OH
30 SA KB OHS – 53/35# (15/side)
20 TTB
Scaled:
For time:
20 Hanging Knee Raises
30 SA KB OHS (15/side) – adjust loading as needed, or SA KB Front Squats
40 Burpees – 6″ target overhead
30 SA KB OHS (15/side) – adjust loading as needed, or SA KB Front Squats
20 Hanging Knee Raises