CrossFit (Performance)
A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 90% Rest 2-3 minutes between sets. B. For time: 60/40 cal row (or 50/35 Calories of Assault Bike) 50 Pull-Ups 100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Barbell Glute Bridges x 10 reps @ 20X1 (go heavy on these!) Station 2 – Strict Pull-Ups x 8-10 reps @ 2111 Station 3 – 100-Meter Suitcase Carry (Left Arm) Station 4 – 100-Meter Suitcase Carry (Right Arm) B. For time: 60/40 cal row (or 50/35 Calories of Assault Bike) 50 Kettlebell Swings 50-Meter Walking Lunges with KB/DB Farmer’s Carry
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December 2020
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