CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 – 80-85% *Sets 7-10 – 90+% B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of: Power Clean (135/95 lbs) Ring Dips CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Death March x 20 steps @ 2011 Station 2 – Forearm Plank x 60-90 seconds Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm) B. Three rounds for time of: 30 Alternating DB Snatch 20 Push-Ups
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December 2020
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