CrossFit (Performance)
A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: 15/10 Calorie Assault Bike or Row 250 Meters Max Reps of Squat Cleans (135/95 lbs) Rest 2 minutes between sets, and complete a total of three sets. CrossFit (Fitness) A. Three sets of: Goblet Squat x 10-12 reps @ 21X0 Rest 45 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010 Rest 45 seconds Reverse Snow Angels x 10-12 reps @ 3030 Rest 45 seconds Kettlebell Swings x 15-20 reps Rest 45 seconds B. Against a 2-minute running clock, perform the following: 15/10 Calorie Assault Bike or Row 250 Meters Max Reps of Air Squats Rest 2 minutes between sets, and complete a total of three sets.
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December 2020
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