4
Nov
November 5,2021
United Performance Fitness and Training Center – CrossFit
Split Jerk (w/ 2 sec pause in dip: 2 reps every 90 sec x 5 set)
*5 sets working strong torso positions & power dip/drive
Metcon (Weight)
EMOM x 8:
Min 1: 1-2 Strict WeightedRing Pull-Ups – puling as high as possible
Min 2: 45 sec AMSAP Wall Facing HS Hold, or max time in 45 sec
*B. EMOM x 8 – Advanced:
Min 1: 1 Strict Ring Muscle Up + Slow controlled negative to full hang
Min 2: Max Free HS Hold Accumulated in 4ft x 4ft box until 45 sec
Metcon (Time)
4 Rounds for time:
10 SA DB Hang PC/J – 50#/35#, alternating hands (5/side)
12 TTB
10 SA DB OH Reverse Lunges – 50#/35# (5/side)
6 Bar Muscle Ups / 6 Burpee CTB Pull-Ups
*16 min Cap
*Extra Credit – Jerk SKill Work:
Tall Split Jerks: 1 rep every 30 sec x 10 reps – barbell, working foot work & lockout