191210

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