14
Oct
October 15,2018
United Performance – CrossFit
Warm-up (No Measure)
2 Sets:
Row 500m
30 sec spiderman right
30 sec spiderman left
10 KB Strict Press right
10 Cossack squat @30X1
10 KB Strict Press left
5 Single arm KB OHS right
5 Single arm KB OHS left
Squat Snatch (Technique 15 min + build to moderate single )
Metcon (Time)
21-15-9
Squat Snatch 95/65
CTB Pull ups
Scaled:
21-15-9
Power Snatch 65/45
Jumping CTB
Beginner
21-15-9
DB Power Snatch
Ring Row