CrossFit – Thu, Jul 20 Performance & Fitness Metcon (Checkmark) 15:00 Easy pace on any machine *5-15 Toes to Bar Every 3:00 Starting at 0:00 Metcon Accumulate: 400m Farmer’s Carry…
CrossFit – Fri, Jul 21 Performance Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Fitness Double DB Squat…
CrossFit – Wed, Jul 19 Performance Hang Squat Snatch (1 Rep EMOMx5:00) Coach’s Notes: Build to max for the day. Fitness Weighted GHD Hip Extension (6 Reps EMOMx5:00) Coach’s Notes:…
CrossFit – Sat, Jul 15 Performance & Fitness Metcon (Time) In teams of 3: 300 KBS (70/53) 3000m Row or Ski *Work can be partitioned into any rep scheme (does…
CrossFit – Fri, Jul 14 Performance Front Squat (3,1,1,1,1) Coach’s Notes: Build to a max for the day by the last set. Fitness Front Squat (3 Sets: 8 Reps )…