CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap = 10:00 – please adjust loading or repetitions accordingly. CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Russian Kettlebell Swings x 25 reps Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111 Station 3 – Side Plank x 45 seconds each side B. For time: 50 Calories of Rowing 40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right) Time Cap = 10:00 – please adjust loading or repetitions accordingly.
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December 2020
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