CrossFit (Performance)
A. Every 2:30, for 15 minutes (6 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles) Suggested loading per set (by %): 70, 75, 80, 85, 88, 90 B. Every 10 minutes, for 20 minutes (2 sets) for times: 800 Meter Run 15 Bar-Facing Burpees 15 Power Snatches (135/95 lbs) CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111 Station 2 – Waiter’s Carry x 30 seconds each arm Station 3 – Supine Ring Rows x 8-10 reps @ 2111 Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time) B. Every 10 minutes, for 20 minutes (2 sets) for times: 800 Meter Run 15 Burpees 30 Kettlebell Swings
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December 2020
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