March 2,2022

United Performance Fitness and Training Center - CrossFit

Metcon (Weight)

Pulling Strength:

3 sets:

A1. Seated SA Banded Row: 5-8 reps/side

Rest 10-15 sec

A2. Bent Over BB Row: 8-10 reps @ 2011

Rest 2-3 min

*Advanced:

A. For time: 20-30 Bar Muscle Ups - working 30 sec on/30 sec off - *8 min cap

Metcon (AMRAP - Reps)

Squat/Pull/Push/Press:

Every 2 min x 3 sets of each - Alternating Sets:

Set 1:

10 OHS - 75/55# + AMRAP Rope Climbs until 90 sec mark

Set 2:

10 Hang Power Snatch - 75/55# + AMRAP Kip HSPU’s until 90 sec mark

Part 3 - Cool-Down:

1-3 sets as shoulder circuit:

B1. Prone Incline Bench Rear Delt Raises: 14 reps

B2. Seated DB Lateral Raises: 14 reps

B3. Standing Supinated DB Front Raises: 14 reps

B4. Seated DB Y Front Raises: 14 reps - thumbs to ceiling

Rest 30-60 sec b/t each

*Holding VERY light plates/DB’s for each. Add 2 reps on last weeks