CrossFit (Performance)
A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Followed by… Every 3 minutes, for 9 minutes (3 sets): Back Squat x 4-5 reps @ 85% B. Complete as many rounds and reps as possible in 15 minutes of: “Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats CrossFit (Fitness) A. Three sets of: Goblet Squat x 6-8 reps @ 32X1 (if more load is needed, perform double kettlebell front-racked squat) Rest 60 seconds *Posted Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Hollow Hold or Hollow Rock x 60 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 15 minutes of: “Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats
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December 2020
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