CrossFit (Performance)
A. Take 20 minutes to build to today’s 1-RM Push Press B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (32/24 kg) 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets. CrossFit (Fitness) A. Five sets of: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 working sets.
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December 2020
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