CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): 2 Snatch Lift-Offs + Snatch Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch. B. For time: Run 800 Meters 30 Power Snatches (135/95 lbs) Run 800 Meters The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 4 – Banded Glute Bridges x 30 reps @ 10X0 B. For time: Run 800 Meters 75 Kettlebell Swings Run 800 Meters
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December 2020
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