September 2,2022

United Performance Fitness and Training Center - CrossFit

Metcon (No Measure)

Power Snatch:

𝟏-𝟐 𝐬𝐞𝐭𝐬 𝐨𝐟 𝟔-𝟖 𝐫𝐞𝐩𝐬 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭𝐬:⁣

RDL’s⁣

Deadlifts⁣

Hang Snatch Shrugs⁣

Hang Muscle Snatch⁣

Squatting Quad Ankle Rocks⁣

Hang Power Snatch⁣

Power Snatch⁣

Metcon (Weight)

EMOM x 8:

1 Power Snatch w/ 1 sec pause at knee + 1 Power Snatch

*Start around 80% of 1RM, build small each set if technique stays high quality

Metcon (AMRAP - Reps)

Thruster/Gymnastics:

13 min AMRAP:

3 Squat Clean/Jerks - 95/65#

3 Kip HSPU’s

*Every 3 rounds, Add 20/10# to bar.

Part 3 - Optional Cool-Down:

3 sets for quality:

15 SA DB Side Bends/side - choice load

15 GHD Back Extensions