CrossFit (Performance)
A. Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4-5 reps @ 80% *Set 6 – 5-6 reps @ 75% B. Four rounds for time of: 400 Meter Run 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 12 Toes to Bar CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Banded Leg Curls x 20 reps @ 1010 Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Bulgarian Goat Bag Swings x 10 reps @ 3011 B. Four rounds for time of: 400 Meter Run 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 24 V-Ups
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December 2020
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