May 13,2022

United Performance Fitness and Training Center - CrossFit

Snatch (1 rep every 60 sec X 9 reps )

EMOM x 9:

3 Position Pause Snatch - 1 sec at 2″ off floor; knee; mid thigh x 2 reps

*2 total snatches, you’ll pause at each position on the way up

+

B. Snatch: 1 rep every 60 sec x 9 reps

*3 reps @ 75%, 3 @ 80%; 3 @ 85% 1RM From 2 weeks ago

Metcon (AMRAP - Rounds and Reps)

Thrusters & OH Carry:

7 min AMRAP:

7 DB Thrusters - 50/35# per hand

25ft DB OH Carry

*Dropping DB’s from overhead is a 400m Run penalty

Part 3 - Cool-Down:

Bike/Row or Ski for 10 minutes at a conversation pace