CrossFit (Performance)
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch The weight should be constantly building throughout the 18 minutes of this session. B. For time: 1000 Meter Row 30 Burpees Over the Barbell 15 Hang Power Snatches (155/105 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Side Plank x 45 seconds each side B. For time: 1000 Meter Row 60 Kettlebell Swings 30 Burpees
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December 2020
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