CrossFit (Performance)
A. Take 15 minutes to build to approximately 80% of your 1-RM Snatch and then… B. Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 Snatches Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets. CrossFit (Fitness) A. Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Lateral Monster Walk *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station 5 – Dynamic Bulgarian Split Squat Jumps Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. B. Every 5 minutes, for 25 minutes (5 sets) for times of: 500 Meter Row 25 Kettlebell Swings Note weight of kettlebell used and time to complete each set.
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December 2020
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