17
Sep
September 18,2019
United Performance – CrossFit
Metcon (No Measure)
Coaches choice
Metcon (AMRAP – Reps)
Kipping TTB Drills:
2 sets of:
10 Kip Swings Explaining Long Hollow/Arch Body Positions w/ toes pointed
5-7 TTB Tuck Up/L- Lowering Stretch
8-10 V-Ups w/ PVC in Hands
*Coaches, create stations & rotate class through each drill every 90-120 sec.
+
8 min AMRAP:
Toes to Bar
*If you complete 100 reps within the 8 minutes, stop & record your time.
Thruster (3,2,1 rest 2 min build each set )
Metcon (1 Rounds for weight)
3 sets:
B1. Front squat 10 reps @ 50-60% 1RM working good positions & speed X3
B2. Deadlift 3X3- tough weight but keep it technical
Rest 2 min b/t each exercise