CrossFit – Mon, Jun 26 Performance Overhead Squat (15:00- Build to heavy set of 3) Fitness Front Rack Reverse Lunge (15:00- Build to Heavy set of 10) Coach’s Notes: Alternate…
CrossFit – Sat, Jun 24 Performance & Fitness Metcon With a partner: 4 Sets: AMRAPx5:00 500m Row/500m Run Max Power Cleans (155/105) Rest 2:30 Coach’s Notes: Partner A will row…
CrossFit – Fri, Jun 23 Performance Front Squat (5,5,3,3,1) Coach’s Notes: Start at 70% of 1RM and build to 9/10 RPE. We will do a set every 3:00. Fitness Front…
CrossFit – Thu, Jun 22 Performance & Fitness Metcon (Checkmark) 4-5 Sets not for time: 20m Reverse Sled Drag 20-45 Second Wall Sit 16 Death March Steps 20-45 Second Sorenson…
CrossFit – Wed, Jun 21 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 5-7 Strict Pull-ups w/ 1 sec. pause with chin over bar 10 DB Bench Press…
CrossFit – Mon, Jun 19 Performance & Fitness Metcon (Time) 3 Rounds for time: 500m Run 35 Wall Balls (20/14) 20 Toes to Bar *20:00 Cap Metcon (Checkmark) 3 Sets…
CrossFit – Tue, Jun 20 Performance Overhead Squat (6 Sets: 3 Reps) Coach’s Notes: Start light and build to RPE 8/10. Goal should be 5-10 pounds heavier than last week.…
CrossFit – Thu, Jun 15 Performance & Fitness Metcon (Checkmark) EMOMx12:00 Interval 1: 45 Seconds on any machine at RPE 7/10 Interval 2: 5-15 Toes to Bar Coach’s Notes: Same…
CrossFit – Fri, Jun 16 Performance & Fitness Strict Press (12:00- Build to heavy single) Performance Metcon For Time: 800m Run 21 HSPU 600m Run 15 HSPU 400m Run 9…