200205

CrossFit (Performance)
A.
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 2 reps @ 21X1

Use approximately 80% 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.
Complete as many rounds and reps as possible in 14 minutes of:
40 Double-Unders
20 Single-Arm Dumbbell Push Presses* (55/35 lbs)
10 Strict Pull-Ups

*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 8 reps each arm @ 20X1
Station 2 – Turkish Get-Ups x 2-3 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

B.
Complete as many rounds and reps as possible in 14 minutes of:
20 Lateral Jumps Over Parallette
20 Single-Arm Dumbbell Push Presses*
10 Strict Pull-Ups

*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.