October 11,2019


October 11,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side

Banded shoulder distraction 1 min per side


Ski Erg/Row and Assault bike 10 calories @ smooth pace


Frankenstiens, spiderman into hamstring, inch worm into push up


Barbell warm up (snatch and clean and jerk tech)

Find the best strategy for athlete and work on cycling empty bar


3 Sets:

3 Clean and Jerk or Snatch 65/45

3 Bar facing burpee

rest as needed between sets increase weight each set

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes