CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Rowing or Assault Bike Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Alternating Cossack Squats x 12 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry Station 2 – 18/12 Calories of Assault Bike or Rowing
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December 2020
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