11
Nov
November 12,2021
United Performance Fitness and Training Center – CrossFit
Metcon (No Measure)
wo Options:
1 – Strength/Speed Focus – 2 Clean Pull Unders – EMOM x 5 @ 75-80% of 1RM From last week
or…
2 – Front Rack/Positional Focus – 5 min Front Rack Mobiliy Work – https://www.youtube.com/watch?v=sJLrGR-w6J4
Metcon (Weight)
Clean Pull + Squat Clean + Hang Squat Clean: 1.1.1 x 5 sets; rest 5-10 sec b/t reps; rest 2 min b/t sets – build to a max in the complex for the day w/ good form.
Weighted Pull-ups (2 reps every 90 sec x 3-5 sets )
Advanced
8 min AMRAP:
1 Strict Ring Muscle Ups
1-3 Unbroken Kipping Ring Muscle Ups
Metcon (AMRAP – Reps)
Strict Pull-Ups & PCJ:
9 min AMRAP:
3,6,9,12,etc…
PC/J – 135#
Strict Pull-Ups