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