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02/10/2020

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Athletics United Home of Typheus CrossFit – Small Group Training

Warm-up

Warm-up (No Measure)

Strength

Back Squat

14 Min. Running Clock

Back Squat

Set 1-15@45%

Set 2- 12@47%

Set 3- 10@50%

Set 4- 8@55%

Set 5-8- 5@58%

Set 9-11- 1@65%

Weightlifting

Metcon (Weight)

Every :90 for 9 Mins. Complete;

Clean Pull

Hang Clean High Pull

Hang Squat Clean

Metcon

Metcon (AMRAP – Reps)

9 Min. AMRAP

30 Dubs

1 Hang Squat Clean 135/95

30 Dubs

2 Hang Squat Cleans 135/95

30 Dubs

3 Hang Squat Cleans 135/95

* Keep climbing by 1 each round

Accessory

Metcon (No Measure)

3 Sets of;

7 SA Tempo KB DL (Left)

15 Wgtd Sit-ups

7 SA Tempo KB DL (Right)

:15-:30 Sec. Ring Plank Hold