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 10 minutes (5 sets): Snatch x 1 rep @ 75-90% B. For time: 40 Calories of Rowing on Concept 2 30 Toes to Bar 20 Snatches (135/95 lbs) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Station 2 – Dumbbell Death March x 20 steps @ 2011 Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. For time: 30 Calories of Rowing on Concept 2 40 V-Ups 50 Kettlebell Swings
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December 2020
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