August 13,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Snatch/OHS:

A. EMOM x 16:

Min 1: 1 Squat Snatch + 4 OHS

Min 2: 1 Squat Snatch + 3 OHS

Min 3: 1 Squat Snatch + 2 OHS

Min 4: 1 Squat Snatch + 1 OHS

*Treated as wave loads, each minute add a small jump in weight, then reset back down. Working repetition over loading today. Only 4 of the sets should be “heavy”

Metcon (AMRAP - Rounds and Reps)

“D-Bo”:

10 min AMRAP:

30 DU’s

15 PS - 75#/55#

12 Thusters - 75/55#

9 Bar Facing Burpees