August 19,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Power Snatch:

A. 5 min Bar Path Instruction/Drills

+

B. EMOM x 10:

1 Power Snatch w/ 2 sec pause at knee + 1 Power Snatch

*Start around 75-80% of 1RM from last week, build very small each set if technique stays high quality

Metcon (4 Rounds for reps)

Thruster/Gymnastics:

3 min AMRAP:

7 Thrusters - 95/65#

2 Wall Walks

Rest 1 min

3 min AMRAP:

7 Thrusters - 95/65#

4 Burpee Pull-Ups

Rest 1 min, Repeat

*Advanced members perform bar muscle ups in place of burpee pull-ups

Part 3 - Optional Cool-Down:

2 sets w/ perfect form:

40 sec Hollow Body Hold

Rest 20 sec

40 sec Hollow Straddle Hold

Rest 20 sec

40 sec Hollow Tuck Hold

Rest 80 sec