CrossFit (Performance)
Every 45s for 3 sets, 18 minutes of... 30s Work and 15s Rest: Suitcase Carry (Left) Suitcase Carry (Right) Single Arm Dumbbell or Kettlebell Deadlifts (Left) Single Arm Dumbbell or Kettlebell Deadlifts (Right) Dumbbell or Kettlebell Front-Rack Carry (Left) Dumbbell or Kettlebell Front-Rack Carry (Right) Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Left) Single-Arm Dumbbell or Kettlebell Overhead Squat Hold (Right) Followed By Complete the following for time: 40 Alternating DB Snatches 30 Alternating Pistol Squats 30 Alternating DB Snatches 20 Alternating Pistol Squats 20 Alternating DB Snatches 10 Alternating Pistol Squats 10 Alternating DB Snatches *Start and finish on the snatches CrossFit (Fitness) Every 45s for 3 sets, 18 minutes of... 30s Work and 15s Rest: Suitcase (Backpack) Carry (Left) Suitcase (Backpack) Carry (Right) Single Arm Backpack Deadlifts (Left) Single Arm Backpack Deadlifts (Right) Backpack Front-Rack Carry (Left) Backpack Front-Rack Carry (Right) Single-Arm Backpack Overhead Squat Hold (Left) Single-Arm Backpack Overhead Squat Hold (Right) Followed By Complete the following for time: 40 Alternating Backpack Ground to Overhead 30 Alternating Backpack Bearhug Cossack Squats 30 Alternating Backpack Ground to Overhead 20 Alternating Backpack Bearhug Cossack Squats 20 Alternating Backpack Ground to Overhead 10 Alternating Backpack Bearhug Cossack Squats 10 Alternating Backpack Ground to Overhead *Start and finish on the snatches
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December 2020
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