CrossFit (Performance)
A. Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Rest as needed Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. B. For time: 40/30 Calories of Assault Bike (or Rowing) 30 Power Snatches (115/75 lbs) 20 Toes to Bar CrossFit (Fitness) A. Every minute, on the minute, for 15 minutes (3 sets of each): Station 1 – Double-Kettlebell Overhead Carry x 45 seconds Station 2 – Landmine Row x 8 reps @ 2111 (Left) Station 3 – Landmine Row x 8 reps @ 2111 (Right) Station 4 – Hollow Hold/Rock x 45 seconds Station 5 – Farmer’s Carry x 45 seconds (heavy!) B. For time: 40/30 Calories of Assault Bike (or Rowing) 40 Alternating Dumbbell Snatches
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December 2020
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