CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Hang Clean x 1 rep Start at around 65-70% of your 1-RM, and try to build by 2-3% per set. B. For time: Row 1500 Meters 15 Hang Cleans (225/135 lbs) 30 Alternating Pistols (single-leg squats) CrossFit (Fitness) A. Three sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds Bulgarian Goat Bag Swings x 12 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: Row 1500 Meters immediately followed by… 10 rounds of: 6 Kettlebell Swings 6 Goblet Squats
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December 2020
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