CrossFit (Performance)
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch Rest 60 seconds, and then… Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 80+% of 1-RM Snatch B. Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings (32/24 kg) 15 Strict Handstand Push-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. Every 6 minutes, for 18 minutes (3 sets), for times: Row 500 Meters 30 Kettlebell Swings 15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
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December 2020
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