CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs) Compare results to June 4, 2018. CrossFit (Fitness) A. Every minute, on the minute, for 20 minutes (4 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. Three rounds for time of: 400 Meter Run 10 Dumbbell Box Step-Overs (load these heavy enough to be a good challenge)
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December 2020
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