20
Oct
October 21,2019
United Performance – CrossFit
Warm-up (No Measure)
Coaches dynamic choice
+
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