12
Nov
November 13,2018
United Performance – CrossFit
Warm-up (No Measure)
1 Set:
Banded Shoulder Distraction 1 min per side
Inch worm into push up
8 half kneeling bottoms up KB press
20 sec single arm plank
+
5 min Barbell shoulder to OH drills for push press/jerk
Push Press (3RM )
Push Jerk (1RM )
Metcon (Time)
For time:
30/22 Calorie Ski Erg
15 Hang Power Clean 135/95
30/22 Calorie Assault
15 Shoulder To OH 135/95
(Goal should be UB HPC and S2OH)
Scaled:
22/16 Calorie Ski Erg
15 Hang Power Clean 75/45
22/16 Calorie Assault
15 Shoulder to OH 75/45