May 4,2020

United Performance - CrossFit

Power Clean + Strict Press (1 Power Clean + 10 Strict Press Every 2 min X3 )

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

4 DL - 95/65#

5 Hang Power Clean - 95/65#

6 OH Reverse Lunges - 95/65#

7 Bar Facing Burpees

Metcon (AMRAP - Rounds and Reps)

BW/DB/KB:

Part 1 - Pressing Strength:

A. DB Strict Press @ 3012: AMRAP UB sets x 3 sets; rest 1:30 b/t sets

*Use 50/35# per hand, or choose load that allows for 8-10 reps each set

Part 2 - Met-Con:

12 min AMRAP:

4 DB DL - 50/35#

5 DB Hang Power Clean - 50/35#

6 SA DB OH Reverse Lunge - 3 reps w/ one DB OH while other DB in front rack, then switch

7 Burpees - Jump & Clap Over Head

NOTES:

*If only single DB, perform same AMRAP w/ tempo for each arm & increase reps to the following for the met-con:

3 SA DB DL/side

4 SA DB Hang PC/Side

5 SA DB OH Reverse Lunges/side

If no equipment, perform:

12 min AMRAP:

5 Clapping Push-Ups (from knees if needed)

6 Gorilla Complex - 1 complex = 1 Jump Switch Lunge/side + 1 Air Squat

7 Lateral Jump Burpees - clear a 2ft line laterally