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
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December 2020
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