CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets) of: 2 Snatch Lift-Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch. B. Four sets for times of: 400 Meter Run 20 Kettlebell Swings (24/16 kg) 20 Wall Ball Shots (20/14 lbs) Rest 4 minutes Note times for each set. Trust your fitness and push the intensity. CrossFit Light (Fitness) A. Every 2 minutes, for 16 minutes (2 sets of each) of: Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Banded Good Mornings x 20 reps @ 2011 Station 3 – Supine Ring Row x 10-12 reps @ 3111 Station 4 – Bottom’s Up Kettlebell Carry x 100-feet each arm B. Four sets of: Run 400 Meters 15 Kettlebell Swings 15 Wall Ball Shots Rest 4 minutes
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December 2020
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