January 15,2019

United Performance - CrossFit

Warm-up (No Measure)

Double under speed balls practice working on hand position and wrist 5-10 min

+

Assault 2 min

Ski erg 2 min

+

Frankenstiens

Spiderman into hamstring

Pass through/ Good mornings/ OHS

+

Power Snatch tech work before workout

Metcon (3 Rounds for reps)

3 min AMRAP

15/12 Calorie Bike

12 Power Snatch 95/65

Rest 3 min

3 min AMRAP

15/12 Calorie Bike

8 Power Snatch 115/75

Rest 3 min

3 min AMRAP

15/12 Calorie Bike

4 Power Snatch 135/95

Scaled weights:

55/35

65/45

75/55

If All assault bikes are taken on both work and rest intervals use ski erg