1
Oct
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