September 13,2019

United Performance – CrossFit

Warm-up (No Measure)

Couch Stretch 1 min per side, Banded shoulder distraction bottom of squat hold

+

Frankenstiens, Spiderman into hamstring

+

Ski 250m/Run 200m

Metcon (3 Rounds for reps)

Single Leg Strength + Lunge Tech Work

2 sets:

A1. BB Back Rack Reverse Lunges: 6 reps/side;

A2. Single DB Box Step Up (Open Style): 12 reps – AFAP -24/20 50#/35# DB

A3. SA DB OH Walking Lunge: 24ft per arm – 50#/35#

Rest 1 min b/t each movement

+

3 min AMRAP:

5 Squat Snatch 95/65

5 CTB Pull-Ups

Rest 1 min – Change Weights

3 min AMRAP:

4 Squat Snatch 135/75

6 CTB Pull-Ups

Rest 1 min – Change Weights

3 min AMRAP:

3 Squat Snatch 155/95

7 CTB Pull-Ups

Scaled:

3 min AMRAP:

5 Squat Snatch – 65#/35#

5 Kipping Pull-Ups or Jumping Pull-Ups

Rest 1 min – Change Weights

3 min AMRAP:

4 Squat Snatch – 85#/55#

6 Kipping Pull-Ups or Jumping Pull-Ups

Rest 1 min – Change Weights

3 min AMRAP:

3 Squat Snatch – 95#/65#

7 Kipping Pull-Ups or Jumping Pull-Ups

*Loading for each round can be adjusted/chosen as follows:

Bar 1 – 35-45% 1RM

Bar 2 – 45-65% 1RM

Bar 3 – 65-85% 1RM