CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets) of: Pause Front Squat x 2 reps @ 32X1 Build over the course of the 6 sets to today’s heavy double. B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs) CrossFit (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 10 Alternating Cossack Squats
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December 2020
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