CrossFit (Performance)
A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 80% *Set 4 – 6 reps @ 90% *Set 5 – 4 reps @ 95% *Set 6 – 2 reps @ 100% Rest 2-3 minutes between sets. Please remember, this should be based off of previously tested 1-RM, or your estimated 1-RM from the beginning of this cycle. B. Three rounds for time of: 800 Meter Run 40 Cossack Squats (24/16 kg KB Goblet Hold) 20 Pull-Ups CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1 Station 4 – Reverse Snow Angels x 20 reps (slow and controlled) B. Three rounds for time of: 800 Meter Run 40 Cossack Squats 10 Strict Pull-Ups
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December 2020
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