October 21,2019

United Performance – CrossFit

Warm-up (No Measure)

Coaches dynamic choice

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C/J Barbell Warm-Up Complex:

3 x Muscle Clean – knee + 3 x FS + 3 x Clean Pull Unders + 1 Push Press/Push Jerk/Split Jerk

*3-4 complexes drilling positions, opening hips, working bar path

Clean and Jerk (In 6 min work up to 75-80% )

Clean and Jerk (Every 90 sec work up to a 1RM 3 attempts )

Metcon (AMRAP – Rounds and Reps)

7 min amrap:

5 Squat Cleans 185/125

5 Strict HSPU

5 Deadlift 185/125

25ft HS Walk

Scaled:

7 min amrap:

5 Squat Cleans 135/95

5 Kip HSPU’s or 5 Feet on Box Inverted HSPU’s Or 2 Wall Walks

5 Deadlifts 135/95

10 Wall Facing Shoulder Taps/side or OH Plate Walking Lunge – 25ft