CrossFit (Performance)
A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. B. Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 40/30 Push-Ups CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets): Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1 (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension) Station 2 – Side Plank x 45 seconds each side Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111 B. Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches 40/30 Push-Ups
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December 2020
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