200130

CrossFit (Performance)
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1

Use approximately 75% 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.
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Strict Handstand Push-Ups

CrossFit (Fitness)
A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

B.
Five rounds for time of:
12 Alternating Cossack Squats
12 Dumbbell Push Presses