CrossFit (Performance)
A. Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Followed by… Every two minutes, for 6 minutes (3 sets): Clean x 1 rep @ 80-90% B. Five rounds for time of: 3 Power Cleans (155/105 lbs) 6 Front Squats (155/105 lbs) 12 Alternating Front-Racked Reverse Lunges (155/105 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. Five rounds for time of: 200 Meter Run 20 Jumping Lunges 20 Air Squats
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December 2020
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