May 8,2020

United Performance - CrossFit

Metcon (Weight)

A. Snatch Pull + 3 sec Eccentric to Floor: 1 rep every 30 sec x 10 reps; around 85-90% 1RM Snatch

Snatch (EMOM X 10: 1 PS + 1 Squat Snatch )

*Take last weeks average weight used, add 2.5-5# for all sets.

Metcon (3 Rounds for reps)

Every 4 min x 3 sets:

Set 1:

10 Strict/Kip HSPU’s

20 S2O - 115#/80#

AMRAP Wallball in remaining time to 3 min Window

Set 2:

10 Wallball

20 Strict HSPU’s

AMRAP S2O - 115#/80# in remaining time to 3 min Window

Set 3:

10 S2O - 115/80#

20 Wallball

AMRAP Strict/Kip HSPU’s in remaining time to 3 min Window

Metcon (No Measure)

Goal of this session is to be able to finish the first 2 movements and have at least 45-90 sec remaining for each time window.

If you feel that you’ll be bottlenecked by the volume, lower the reps each so you can keep moving or change the movement to an easier variation.

*If no barbell at home, grab a broomstick & perform the same drills to practice ROM & Pulling Positions.

*If no wallball, perform goblet squat jumps w/ a 15-25# object

*Use DB’s in place of BB

*Adjust Strict HSPU’s to Kipping as needed

3 Position Pause Sn DL + Eccentric - https://www.youtube.com/watch?v=CKBvnRbdxt8