CrossFit (Performance)
A. Take 15-20 minutes to build to today’s 1-RM… Front Squat x 1 rep @ 32X1 (3-second descent, pause for 2 seconds in the bottom, then drive to full extension) B. For time: 20 Thrusters (115/75 lbs) 10 Pull-Ups 30 Front Squats (115/75 lbs) 20 Pull-Ups 40 Back Squats (115/75 lbs) 30 Pull-Ups CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Strict Pull-Ups x 6-8 reps @ 2111 Rest 45 seconds Side Plank x 30 seconds each side Rest 45 seconds B. For time: Row 2000 Meters 50 Air Squats
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December 2020
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