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