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