CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ 95+% Compare results to March 20, 2018. B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14 lbs) 10 Toes to Bar CrossFit (Fitness) A. Three sets of: Back Squat x 6-8 reps @ 32X1 Rest 60 seconds Medicine Ball Hamsting Curls x 15-20 reps @ 2111 Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 25/15 Calories of Assault Bike 20 V-Ups 15 Wall Ball Shots
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December 2020
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