CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 5-7 seconds between singles) B. Two sets for max reps/calories of: 3 Minutes of DU Rest 60 seconds 3 Minutes of Single-Arm Kettlebell Clean & Jerk (24/16 kg – switch arms every 10 reps) Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds CrossFit (Fitness) A. Every 2 minutes, for 16 minutes (2 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Dumbbell Death March x 20 steps @ 2011 Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Two sets for max reps/calories of: 3 Minutes of SU Rest 60 seconds 3 Minutes of Kettlebell Swings Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds
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December 2020
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