CrossFit (Performance)
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch The load should built throughout the 18 minutes of this session, from approximately 65-85%. B. Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders CrossFit (Fitness) A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Five rounds for time of: 20 Kettlebell Swings 15/10 Calories of Assault Bike
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December 2020
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