CrossFit (Performance)
A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. Two rounds for time of: 25 Calories of Rowing 20 Single-Arm Dumbbell Push Press* (55/35 lbs) 15 Toes to Bar 10 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1 Station 2 – Landmine Row x 6 reps each arm @ 2111 Station 3 – Hollow Rocks or Hold x 60 seconds B. Two rounds for time of: 25 Calories of Rowing 20 Single-Arm Dumbbell Push Press* 15 Toes to Bar or Hanging Knee Raises 10 Burpees *For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
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December 2020
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