CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Suggested loads per set (by %): 70, 75, 80, 85, 90+ Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. Five rounds for time of: 200 Meter Run (or 15/10 Calories of Assault Bike ) 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) CrossFit (Fitness) A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds L-Sit Tuck to Extension x 6 reps @ 1212 Rest 45 seconds B. Five rounds for time of: 200 Meter Run (or 15/10 Calories of Assault Bike ) 20 Alternating Single-Arm Dumbbell Snatches
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March 2021
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