CrossFit (Performance)
A. Every 2 minutes, for 20 minutes (10 sets) Power Clean x 2 reps Start around 70% and build each set to today’s heavy double. B. For time: 1000 Meter Row 30 Alternating Single-Arm DB Snatches (55/35 lbs) 60-Foot Left Arm Overhead DB Walking Lunges (55/35 lbs) 60-Foot Right Arm Overhead DB Walking Lunges (55/35 lbs) CrossFit (Fitness) A. Three sets of: **Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. For time: 1000 Meter Row 30 Alternating Single-Arm DB Snatches 60-Foot Left Arm Overhead DB Walking Lunges 60-Foot Right Arm Overhead DB Walking Lunges
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December 2020
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