CrossFit (Performance)
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for 8 minutes (4 sets): 2-Position Snatch @ 80-85% (mid-thigh, and then 2″ Below the Knee) B. For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Hollow Hold or Rocks x 45-60 seconds Station 3 – Strict Pull-Ups x 8-10 reps @ 2111 Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm B. For time: 800 Meter Run 60 Kettlebell Swings 800 Meter Run
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December 2020
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