November 12,2021

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

wo Options:

1 - Strength/Speed Focus - 2 Clean Pull Unders - EMOM x 5 @ 75-80% of 1RM From last week

or…

2 - Front Rack/Positional Focus - 5 min Front Rack Mobiliy Work - https://www.youtube.com/watch?v=sJLrGR-w6J4

Metcon (Weight)

Clean Pull + Squat Clean + Hang Squat Clean: 1.1.1 x 5 sets; rest 5-10 sec b/t reps; rest 2 min b/t sets - build to a max in the complex for the day w/ good form.

Weighted Pull-ups (2 reps every 90 sec x 3-5 sets )

Advanced

8 min AMRAP:

1 Strict Ring Muscle Ups

1-3 Unbroken Kipping Ring Muscle Ups

Metcon (AMRAP - Reps)

Strict Pull-Ups & PCJ:

9 min AMRAP:

3,6,9,12,etc…

PC/J - 135#

Strict Pull-Ups