CrossFit (Performance)
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of: Station 1: 20 seconds of Rowing, Bike or Bike or Treadmill (record as reps/distance) Station 2: 20 seconds of Dumbbell Ground to Overhead Station 3: 20 seconds of Renegade Rows Followed By Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM Followed By When the running clock reaches 42:00, perform the following… Every minute, on the minute, for 9 minutes (3 sets) of: Station 1: 30 seconds of Upright Rows Station 2: 30 seconds of Death Marches Station 3: 30 seconds of Frog Pumps CrossFit (Fitness) Every minute, on the minute, for 3 minutes (1 set) for max reps of: Station 1: 20 seconds of Jumping Lunges Station 2: 20 seconds of Backpack Deadlifts Station 3: 20 seconds of Push-Up + Alternating Taps Followed By Every minute, on the minute, for 18 minutes (6 sets) of: Station 1: Number of Jumping Lunges you achieved during the initial 3 minute EMOM Station 2: Number of Backpack Deadlifts you achieved during the initial 3 minute EMOM Station 3: Number of Push-Up + Alternating Tap you achieved during the initial 3 minute EMOM Followed By Every minute, on the minute, for 9 minutes (3 sets) of: Station 1: 30 seconds of Upright Rows (Use a Backpack or Gallon Jug) Station 2: 30 seconds of Death Marches (Bodyweight or Bearhugging Backpack) Station 3: 30 seconds of Frog Pumps
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December 2020
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