CrossFit (Performance)
A. Three sets of: Deadlift x 4-5 reps Immediately followed by: Kettlebell Swings x 10-15 reps (choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes) Rest 3 minutes B. Three sets for times of: 500 Meter Row 5 Thrusters (155/105 lbs) 10 Burpees Over the Barbell Rest 3 minutes CrossFit Light (Fitness) A. Four sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds Supine Leg Lowering x 10-15 reps @ 3011 (lower back remains in contact with the floor) Rest 45 seconds B. Three rounds for time of: 500 Meter Row 10 Dumbbell Thrusters 10 Burpees
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December 2020
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