CrossFit (Performance)
A. Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% Rest 2 minutes between sets. B. For time: 30/20 Calories of Assault Bike (or 40/30 Calories of Rowing) 400 Meter Run 10 Front Squats (155/105 lbs) 20 Burpee Box Jump-Overs (24″/20″) 10 Front Squats (155/105 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (2 sets of each): Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time: 30/20 Calories of Assault Bike (or 40/30 Calories of Rowing) 400 Meter Run 20 Goblet Squats 40 Jumping Lunges
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December 2020
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