January 15,2020

United Performance - CrossFit

Warm-up (No Measure)

Tall Split Jerks w/ Focus on Foot Work/Chalk Lines - 10 minutes

Metcon (Weight)

Every 90 sec x 5 sets:

1 Push Press + 1 Push Jerk + 1 Split Jerk - 1 complex @ 75-80% of last weeks 1RM Push Press

Metcon (2 Rounds for reps)

2 Rounds for reps:

1 min AMRAP: SA KB Hang Snatch - 53/35#, switch hands every 5 reps

1 min AMRAP: Wallball - 20/14#, 10ft/9ft

1 min AMRAP: SA KB Hang C/J - 53/35#, switch hands every 5 reps

1 min AMRAP: Wallball - 20/14#, 10ft/9ft

1 min AMRAP: SA KB OH Walking Lunges - Switch hands after 30 seconds

Rest 1 min

Metcon (No Measure)

Optional Movement/Strength Work:

1. Band Assisted Natural Knee Extensions: 10 reps x 3 sets; rest as needed

2. Standing Banded Pull-Apart Complexes: 10 reps x 3 sets of each - Overhead, Front w/ Palms Up, Bottoms Up

3. Prone Bent Knee Glute Lift Off w/ Abmat under hips: 10 reps/side w/ 1 sec hold x 3 sets; rest as needed

4. Supinated Grip Hang From Bar: Accumulate 90 seconds in as few sets as possible