CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95 lbs) 6 Toes to Bar 12 Kettlebell Swings (32/24 kg) CrossFit (Fitness) A. Four sets of: Back Squat x 8-10 reps @ 30X0 Rest 45 seconds Strict Pull-Ups x 8-10 reps @ 21X0 Rest 45 seconds Hollow Rocks or Hollow Hold x 30-45 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 6 Dumbbell Thrusters 12 V-Ups 12 Kettlebell Swings
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December 2020
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