CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 87-89% *Set 6 – 1 rep @ 90-92% *Set 7 – 1 rep @ 93-94% *Set 8 – 1 rep @ 95% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Push Presses (95/65 lbs) 10 Burpees Over the Barbell CrossFit (Fitness) A. Three sets of: Tempo Push-Ups x 12-15 reps @ 1111 Rest 45 seconds Landmine Rows x 8-10 reps each side @ 21X1 Rest 45 seconds **L-Sit Taps x 30-45 seconds (10 each leg x 2 sets) Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 15 Weighted Box Step-Ups (20″/18″) 12 Dumbbell Push Presses 9 Burpees
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December 2020
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