July 2,2021

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

EMOM x 6 - Technical Work:

Min 1: 3 Position Pause Snatch DL - 2 sec at 2″ off floor, knee, thigh x 2 reps - w/ BB/light load

Min 2: Snatch Pull-Under + Snatch Balance + OHS - 1 complex w/ BB/light load

+

B. Every 2 min x 3 sets:

1 Power Snatch + 1 Squat Snatch + 1 OHS

*Start at 65-75% 1RM & add weight each set working to a strong/technical complex for the day

Metcon (Time)

Front Squat/Muscle Up

3 Rounds for time:

20 Front Squats - 155/105#

7 Bar Muscle Ups