CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. B. Complete rounds of 21, 15 and 9 reps for time of: Bar-Facing Burpees Hang Squat Snatches (95/65 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Complete rounds of 24, 18 and 12 reps for time of: Burpees Alternating Single-Arm Dumbbell Snatches
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December 2020
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