CrossFit (Performance)
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Burpees Over the Barbell CrossFit (Fitness) A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 30 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 30 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches 10 Burpees
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December 2020
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