11
Oct
October 12,2018
United Performance – CrossFit
Warm-up (No Measure)
3 Sets:
30 Sec banded shoulder distraction per arm
Assault Bike 45 seconds
10 Scapula Push ups
Ski Erg or Row 250m
10 Kip Swings
20 Sec Dead-bug
15 min Clean and Jerk technique- Cycling Barbell and efficiency of movement
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Metcon (No Measure)
Scaled:
75/55
Knees to chest
Beginner:
Deadlift 75/55
Hanging Knees to chest/Situp