26
Oct
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