August 17,2022

United Performance Fitness and Training Center - CrossFit

Metcon (AMRAP - Reps)

Strength Super Set:

3 sets:

A1. Strict Press: AMRAP (-1) @ 80% of 3RM from last week

Rest 30 sec

A2. Strict Pull-Ups: 45 sec AMRAP, no drop from the top

Rest 1:30 b/t sets

*Must control eccentric of each rep for strict pull-up.

Shoulder Press

Metcon (Time)

BB Palooza:

3 Rounds for time:

9 Hang Power Cleans - 115/75#

6 S2O - 115/75#

9 Squat Cleans - 115/75#

6 Hang Power Snatch - 115/75#

*10 min cap

*Suggested scale up to 135/95# for more advanced members.

Part 3 - Optional Cool-Down:

Seated Straddle Banded Face Pulls: 15-20 reps every 2 min x 3 sets