CrossFit – Tue, Oct 25 Performance & Fitness Metcon (2 Rounds for reps) AMRAPx15:00 1000m Run Max Distance Ski in remaining time Rest 5:00 AMRAPx15:00 1000m Run Max Distance C2…
CrossFit – Wed, Oct 19 Performance Squat Snatch (1 Rep EMOMx6:00 @70-80% of 1RM) <p>Coach’s Notes: Same rep scheme as last week. Go heavier than last week but don’t go…
CrossFit – Mon, Oct 17 Performance & Fitness Front Squat (3 Reps every 2:00 x 6 Sets) <p>Coach’s Notes: Pause for 2 seconds in the bottom of each rep. Start…
CrossFit – Thu, Oct 20 Performance & Fitness DB Bench Press (6 Reps every 2:00 x 4 Sets) <p>Coach’s Notes: Build to a 6RM.</p> Metcon <p>3 Sets not for time:</p><p>15-20 Second…
CrossFit – Sat, Oct 15 Performance & Fitness Metcon (Time) <p>20 Rounds for time with a partner:</p><p> </p><p>150m Run</p><p>10 Push-ups (ADV: 3 Ring Muscle-ups)</p><p>5 Deadlifts (255/175, ADV:315/205)</p><p> </p><p>*Alternate rounds with partner</p>
CrossFit – Thu, Oct 13 A <p>4 Sets not for time:</p><p> </p><p>6 Barbell Strict Press</p><p>10 Prone DB Reverse Flyes</p><p>2:00 moderate pace on any machine</p> B <p>Accumulate:</p><p>100 Banded Tricep Extensions</p><p>2:00-4:00 Side Plank…
CrossFit – Wed, Oct 12 Performance Squat Snatch (1 Rep EMOMx6:00 @60-70% of 1RM) <p>Coach’s Notes: This shouldn’t feel very heavy. We are starting this training cycle with lighter weights…