May 15,2020

United Performance - CrossFit

Front Squat (3311: 5 reps every 2:30 x 4 sets )

heavy as you can go sticking to tempo with good form

Metcon (Time)

For time:

25 TTB

50 Hang Power Snatch - 95/65#

25 TTB

*12 min Cap, Every time you break on the hang power snatch perform 3 lateral burpees over bar

Metcon (Time)

If no equipment, perform:

A. Rear Foot Elevated Split Squat @ 3030: 15 reps/side x 3 sets; rest 2 min

B. Towel DL Iso Pull: 10 sec @ Max Effort x 12 cycles; rest 30 sec b/t cycles - stand on a towel & grip it so when you stand you’re just above a starting set, pull with max effort

For time:

25 V-Ups

100 Swings w/ a heavy object

25 V-Ups