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