CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + 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 lift-off, reset and perform a full clean. B. Complete as many rounds and reps as possible in 12 minutes of: 6 Power Cleans (135/95 lbs) 12 Front-Racked Alternating Reverse Lunges (135/95 lbs) 12 Bar-Facing Burpees CrossFit (Fitness) A. Four sets of: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Rest 45 seconds Goblet Squat x 8 reps @ 3211 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Dumbbell Power Cleans* 12 Alternating Reverse Lunges with Dumbbells 12 Burpees
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March 2021
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