November 10,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

5 min Snatch Positional Work - w/ BB, rotate through each movement as needed for positional prep:

1-2 sets:

A1. Squatting Quad Ankle Rocks: 10 reps/side

A2. BB Kang Squats: 8-10 reps

A3. BTN Snatch Grip Push Presses: 8-10 reps

A4. Tempo OHS @ 3333: 2 reps

A5. 3 Position Snatch: 1 at mid thigh, 1 at knee 1 at 2″ off ground

Rest as needed, then repeat as needed

https://www.youtube.com/watch?v=Hy8BCnbc6r0

Squat Snatch

Every 30 sec x 12 reps (6 min): 1 Squat Snatch @ 65-75% 1RM

+

C. Every 45 sec x 8 reps (6 min): 1 Squat Snatch @ 70-80% 1RM

+

D. EMOM x 6 reps: 1 Squat Snatch @ 80-90% 1RM

Metcon (Time)

Max Effort:

For time:

36 Wallball - 20#/14#, 10ft/9ft

24 PS - 75/55#

18/14 Cal Echo Bike

*Once finished, easy spin on bike until 15 minutes mark.