September 26,2019

United Performance - CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (3 Rounds for weight)

All DB 50/35#

EMOM x 6:

Min 1: 8-10 Double DB Front Squat

Min 2: 25ft DB Front Rack Walking Lunges

Min 3: 6-10 DB Box Step Overs (DB’s at sides) - 24″/20″

+

EMOM x 6:

Min 1: 10-12 SA DB Power Snatch - alternating hands

Min 2: 10-12 SA DB Hang Clean and Jerk (5-6 reps/side, not alternating)

Min 3: 3-6 Double DB Burpee Power Cleans

+

EMOM x 6:

Min 1: 25ft SA DB OH Walking Lunge

Min 2: 8-10 SA DB Hang Split Snatch - alternating hands

Min 3: 8-10 SA DB Hang Clean + Split Jerk - alternating hands

Metcon (6 Rounds for calories)

Every 2 min x 3 sets:

Row 10 sec @ 80% effort

Row 10 sec @ 90% effort

Row 10 sec @ Max effort

*Row at an easy/recovery pace during rest - Aim for same calories each set

+

Every 2 min x 3 sets:

Ski Erg 10 sec @ 80% effort

Ski Erg 10 sec @ 90% effort

Ski Erg 10 sec @ Max effort

*Ski Erg at an easy/recovery pace during rest - Aim for same calories each set