CrossFit (Performance)
A. Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion. B. Three rounds for time of: 10 Hang Power Snatches (115/75 lbs) 15 Ring Dips CrossFit Light (Fitness) A. Four sets of: DB Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Supine Med Ball Leg Curls x 12 reps @ 2110 Rest 45 seconds B. Three rounds for time of: 250 Meter Row 25/20 Push-Ups
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December 2020
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