12
Nov
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