14
Oct
October 15,2019
United Performance – CrossFit
Warm-up (No Measure)
A. Snatch Barbell Warm-Up Complex:
3 x Kang Squat + 3 x Snatch Grip Push Press – BTN + 3 x Snatch Pull-Unders + 3 x OHS
*4-5 complexes drilling positions, opening hips, working bar path
Squat Snatch (1.1 x 4 sets; drop & reset b/t reps; rest 90 sec )
Squat Snatch w/ 2 sec pause at knee + Squat Snatch
Overhead Squat (15 reps every 2 min X2 (same weight for both sets))
Metcon (9 Rounds for reps)
EMOM 9 min:
Min 1: 30 sec AMRAP: Double Unders
Min 2: 30 sec AMRAP: Wallball 20/14
Min 3: 30 sec AMRAP: Strict False Grip Ring Rows
+
Part 3: Cool Down
Crossover Symmetry Recovery Protocol