October 2,2019

United Performance – CrossFit

Warm-up (No Measure)

A. Snatch Barbell Warm-Up Complex:

3 x Kang Squat + 3 x OHS + 3 x Muscle Snatch + 3 x Hang Power Snatch

*4-5 complexes drilling positions, opening hips, working bar path

Squat Snatch (2 reps @ 75+% 1rm x 4 sets; rest 90 sec b/t sets )

Adjust to power or lower % as needed

Metcon (2 Rounds for reps)

0-5 min:

AMRAP:

21-15-9

Wall Balls – 20/14

CTB Pull-Ups

5-10 min:

AMRAP:

10 DB Front Squats 50#/35# per hand

5 Ring Muscle Ups

SCALED:

0-5 min:

AMRAP:

21-15-9

Wall Balls – adjust WB weight or height as needed

Pull-Ups or Ring Rows

5-10 min:

AMRAP:

10 DB Front Squats – Lower DB Weight or DB Goblet Hold

5 Burpee CTB Pull-Ups, or Burpee Pull-ups