CrossFit (Performance)
A. Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 3 reps @ as heavy as possible Rest 2 minutes between sets. B. For time: 30 Dumbbell Thrusters (55/35 lb DBs) 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps @ 32X1 Station 2 – (Left) Single-Arm Deadlift x 5 reps @ 2112 + 50-Foot Suitcase Carry* Station 3 – (Right) Single-Arm Deadlift x 5 reps @ 2111 + 50-Foot Suitcase Carry* Station 4 – Reverse Snow Angels x 15 reps @ 2020 *Single-Arm Deadlifts + Suitcase Carry – Set a heavy kettlebell just outside your mid-foot on the working side, then lift while keeping your shoulders and hips perfectly square – pause for 2 seconds at the top before returning the kettlebell to the floor for your next rep; after the five deadlifts, walk 50-feet keeping hips and shoulders square. B. For time: 30 Dumbbell Thrusters 30 Alternating Reverse Lunges with DB Farmer’s Carry 20 Dumbbell Thrusters 20 Alternating Reverse Lunges with DB Farmer’s Carry 10 Dumbbell Thrusters 10 Alternating Reverse Lunges with DB Farmer’s Carry
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December 2020
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