October 22,2019
United Performance – CrossFit
Warm-up (No Measure)
Coach choice:
For 15-20 minutes – Rotate through the following movements:
5-8 Kip Swings w/ Slight Arm Pull On Rings Explaining Body Positions, Grip, & Ring Control
3-5 Standing Ring Muscle Up Transition Drill + Ring Dip
3-5 Feet on Box High Ring Transition Drill
*Rest as needed b/t each station for quality
Metcon (4 Rounds for reps)
2 sets:
1 min AMRAP: SA DB Power Snatch – alternate hands 50/35#
Rest 30 sec
1 min AMRAP: DB Devil Press 50/35# per hand
Rest 30 sec
1 min AMRAP: SA DB Hang Power Clean + Split Jerk – alternate hands 50/35#
Rest 30 sec
1 min AMRAP: Ring or Bar Muscle Ups
Rest 2:30
Metcon (No Measure)
EMOM x 9:
Min 1: Single Arm Bear to Bridge Complex – 3-4 reps/side
Min 2: PVC Pass Throughs in Tall Kneeling Position: 3 reps normal + 3 reps eagle grip
Min 3: Prone Shoulder Swimmers: 5 reps – very slow & controlled