November 6,2020

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

Squat Clean Tech Work:

1-2 sets of 6-8 reps of the following movements:

-RDL’s

-Deadlifts

-Hang Clean Shrugs

-Hang Muscle Cleans

-Squatting Quad Ankle Rocks

-Clean Pull Unders

-Front Squats

-High Hang Cleans – above knee

+

10 min coaches instruction on full squat clean

Metcon (AMRAP – Reps)

For Total reps:

30 sec AMRAP – Squat Cleans – 135#/95#

Rest 1 min,change weights

60 sec AMRAP: Squat Cleans – 185#/115#

Rest 1 min,change weights

90 sec AMRAP: Squat Cleans – 205#/125#

Rest 1 min,change weights

120 sec AMRAP: Squat Cleans – 225#/135#

*Suggested %’s – Based on current estimated 1RM clean:

45%

60%

70%

75%