10
Oct
October 11,2019
United Performance – CrossFit
Warm-up (No Measure)
Couch Stretch 1 min per side
Banded shoulder distraction 1 min per side
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Ski Erg/Row and Assault bike 10 calories @ smooth pace
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Frankenstiens, spiderman into hamstring, inch worm into push up
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Barbell warm up (snatch and clean and jerk tech)
Find the best strategy for athlete and work on cycling empty bar
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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