November 20,2020

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Snatch BB Positional Warm-Up:

2 sets:

-Squatting Quad Ankle Rocks: 10 reps/side

-BB Kang Squats: 8-10 reps

-BTN Snatch Grip Push Presses: 8-10 reps

-Tempo OHS @ 3333: 2 reps

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

Rest as needed, then repeat

Snatch Complex (Every 90 seconds X4 sets )

Snatch Deadlift + Snatch Pull + Power Snatch
3 Snatch Deadlift + 2 Snatch Pull + 1 Power Snatch

*Start at a moderate load and increase each set based on technique

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP:

25 TTB

15 Hang Power Clean - 135/95#

15 TTB

12 Hang Power Clean - 135/95#

5 TTB

9 Hang Power Clean - 135/95#