January 18,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

EMOM x 16:

Min 0-5: 1 Snatch Pull Under + 2 OHS w/ 2 sec pause in the bottom

Min 5-6: Rest/Change Weight

Min 6-12: 1 Snatch @ 72-82%, add each set/small jumps

Min 12-13: Rest/Change Weight

Min 13-16: 1 Snatch Deadlift + 1 Power Snatch + 1 Hang Power Snatch

Snatch (Add snatch weights here )

Metcon (AMRAP - Reps)

BB/Burpee Met-Con:

3 min AMRAP x 4 sets:

12 Deadlift - 95/65#

9 Push Press - 95/65#

6 Bar Facing Burpees

Rest 1 min