CrossFit (Performance)
A. Back Squat * Set 1 – 4 reps @ 75% * Set 2 – 3 reps @ 80% * Set 3 – 2 reps @ 85% * Set 4 – 1 rep @ 90-95% * Set 5 – Max Reps @ 80% Rest 3 minutes between sets. B. Five sets for max calories/reps of: 30 seconds of Rowing 30 seconds of Thrusters (75/55 lbs) Rest 2 minutes Please note your calories plus reps achieved in each of the five sets. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets each of): Station 1 – Back Squat x 8 reps @ 31X1 Station 2 – Medicine Ball Hamstring Curls x 15 reps @ 2111 Station 3 – Band Pull-Aparts x 25-30 reps @ 10X1 B. Five sets for max calories/reps of: 30 seconds of Rowing 30 seconds of Dumbbell Thrusters Rest 2 minutes Please note your calories plus reps achieved in each of the five sets.
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December 2020
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