November 13,2019

United Performance – CrossFit

Warm-up (No Measure)

EMOM x 9 w/ BB for quality/foot work:

Min 1 – Jerk Balance: 3 reps w/ bar at forehead

Min 2 – Jerk Balance: 3 reps w/ bar in front rack

Min 3 – Split Jerk: 3 reps w/ 2 sec pause in dip before drive

Clean Complex (1 Set every 2 min X5 sets (keep at 70-80% ))

Power clean, Push Jerk, Split Jerk

Reverse Lunges (Bar on back 8 reps/side every 2 min x 3 sets)

Metcon (AMRAP – Reps)

DB Man Makers – 50/35# per hand

*1 rep = Push-up + Row on each arm + Hang Squat Clean Thruster/Jerk