July 9,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Snatch Strength:

Snatch Warm-Up/BB Prep:

2 sets:

A1. Squatting Quad Ankle Rocks: 10 reps/side

A2. BB Kang Squats: 8-10 reps

A3. BTN Snatch Grip Push Presses: 8-10 reps

A4. Tempo OHS @ 3333: 2 reps

A5. 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2″ off ground

Rest as needed, then repeat as needed

Snatch (10 sets: )

Sets 1-4: 1 Snatch @ 75-80%

Set 5-7:1 Snatch @ 82-87%

Sets 8-10: 1 Snatch @ 88-92%

Rest 60-90 sec b/t sets

Metcon (AMRAP - Reps)

Machine & BB Intervals:

4 sets for reps:

40 sec AMRAP: OHS - 125/85#

Rest 20 sec

40 sec AMRAP: Ski Erg Calories

Rest 20 sec

40 sec AMRAP: Hang Squat Cleans - 125/85#

Rest 20 sec

40 sec AMRAP: Bike Erg Calories

Rest 20 sec