CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (4 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00… Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @ 101-105% B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups Rest 4 minutes, and when the running clock reaches 8:00… C. Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 Burpees CrossFit (Fitness) A. Three sets of: Strict Shoulder Press x 8 reps @ 2111 Rest 60 seconds Strict Supinated-Grip Pull-Ups x 8 reps @ 2110 Rest 60 seconds Prone Plank Hold x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Dumbbell Push Press 20 Mountain Climbers (each switch of feet is one rep) Rest 4 minutes, and when the running clock reaches 8:00… C. Complete as many rounds and reps as possible in 4 minutes of: 10 Stationary Dips 10 Burpees
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December 2020
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