November 30,2020

United Performance Fitness and Training Center - CrossFit

Warm-up (No Measure)

Snatch Warm-Up/BB Prep:

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

Hang Snatch (3,3,2,2,1,1; One set every 90 seconds)

Not TnG, drop & reset b/t each rep

Metcon (Time)

5 Rounds for time:

20 Wallball

20 Burpees - 6″ touch to bar overhead

20 Abmat Sit-Ups

*18 min Cap