October 27,2021

United Performance Fitness and Training Center – CrossFit

Metcon (No Measure)

10 min Snatch Positional Work – w/ BB, rotate through each movement as needed for positional prep:

2 sets:

A1. Squatting Quad Ankle Rocks: 10 reps/side

A2. BB Kang Squats: 8-10 reps

A3. BTN Snatch Grip Push Presses: 8-10 reps

A4. Tempo OHS @ 3333: 2 reps

A5. 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2″ off ground

Rest as needed, then repeat as needed

https://www.youtube.com/watch?v=Hy8BCnbc6r0

Metcon (Weight)

Snatch Complex:

1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch + 1 OHS

*New complex every 90 seconds x 5 sets

*Drop & reset b/t each movement. Moderate loading w/ focus on technique/consistency.

Metcon (Time)

Swing & Jump:

For time:

10-20-30-20-10

KB Swings – 53/35#

30-60-90-60-30

Double Unders

*10 min Cap