CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds Minute 2 – Alternating Dumbbell Snatches x 20 reps
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March 2021
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