September 27,2019

United Performance – CrossFit

Warm-up (No Measure)

Banded Shoulder distraction 1 min per side, couch stretch 1 min per side

Metcon (No Measure)

2 Sets:

1. False Grip Passive Hang From Rings: 8-12 sec, feet supported if needed

2. Bottom of Ring Dip Support Hold: 8-12 sec

3. Top of Ring Dip Support Hold: 8-12 sec

4. False Grip Ring Rows: 10-12 reps

*If can complete strict muscle ups, perform 1 set of drills + accumulate 5-15 reps for quality

*Coaches, create stations & rotate class through each drill every 60-90 sec.

*20 min total

Snatch (4-8 reps @80% of 1RM heavier than last week )

Clean and Jerk (4-8 singles @75-80% )

Back Squat (3X3)