CrossFit – Fri, Aug 25 Performance Push Press + Push Jerk (1 Complex EMOMx6:00) Coach’s Notes: Keep the weight moderate and focus on moving the barbell with speed. Fitness DB…
CrossFit – Thu, Aug 24 Metcon (Checkmark) 4-5 Sets not for time: 1:00 Single Arm Farmer’s Hold each side 2 Turkish Get-ups each side 8 Bent Over Barbell Rows 2:00…
CrossFit – Wed, Aug 23 Performance Back Squat (3 Reps every 2:00 x 5 Sets) Coach’s Notes: Start at 70% and build to 8/10 RPE. Fitness Metcon (AMRAP – Reps)…
CrossFit – Mon, Aug 21 Performance & Fitness “Black Sabbath” (Time) 3 Rounds for time: 500m Run 35 Wall Balls (20/14) 20 Toes to Bar *20:00 Cap Coach’s Notes:…
CrossFit – Sat, Aug 19 Performance “Rhythm Clap” (Time) For Time: 40 Calorie Bike or Ski 40 Wall Balls (20/14) 40 Calorie Bike or Ski 40 KB Snatches (53/35) 40…
CrossFit – Wed, Aug 16 Performance Power Snatch (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Build to a max for the day by the last set. Fitness Deadlift…