October 28,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches Choice

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A. Snatch BB Positional Work:

3 Position Pause Snatch Deadlifts (2″, knee, mid thigh): 5 reps x 3 sets

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Tempo OHS @ 3333: 3 reps x 3 sets

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Snatch Pull Unders: 3 reps x 3 sets

Snatch (1 Rep EMOM for 15 min )

*Start around 55-60% 1RM & add 5-10#/minute building to a max

*Once/If you fail, drop 5-15# & continue remaining minutes at that weight

Front Squat (Every 2 min X3 sets )

Every 2 min x 3 sets:

Set 1 - 4 reps

Set 2 - 8 reps

Set 3 - 12 reps

Metcon (2 Rounds for time)

2x Run 400m with a negative split

*2nd 400m Run should be faster than the first.

*Rest 1 min btw 400m runs