CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean. B. Five rounds for time of: 400 Meter Run 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. Five rounds for time of: 400 Meter Run 6 Strict Pull-Ups 12 Alternating Single-Arm Dumbbell Snatches
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December 2020
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