CrossFit (Performance)
A. Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ as heavy as possible Rest 2 minutes between sets. B. “Karen” For time: 150 Wall Ball Shots (20/14 lbs) Compare results to August 16, 2019. CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 (place front foot on a platform approximately 2-4″ higher than back foot) Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010 Station 4 – Reverse Snow Angels x 15 reps @ 2020 B. For time: 500 Meter Row 50 Wall Ball Shots 500 Meter Row Compare results to August 16, 2019.
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December 2020
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