CrossFit – Mon, Aug 14 Performance Metcon (6 Rounds for reps) Every 6:00 x 6 Sets: 400m Run or 1000m Bike 12 Burpee Box Jump Overs (24/20) 9 Pull-ups (ADV:C2B)…
CrossFit – Sat, Aug 12 Metcon (Time) For time with a partner: 2 Rounds: 100 Calorie Row (partner does Farmer’s Hold 70/53) 100 Calorie C2 Bike (partner does Wall Sit)…
CrossFit – Fri, Aug 11 Performance Clean Pull + Pause Clean + Jerk (1 Complex every 1:30 x 5 sets) (2sec hold at knee) Coach’s Notes: pause for 2 full…
CrossFit – Thu, Aug 10 Metcon (Checkmark) 4-5 Sets not for time: 20-40 Second Sorenson Hold 20m Reverse Sled Drag into 20m Forward Sled Drag (Heavy) 10 Lateral Banded Steps…
CrossFit – Wed, Aug 9 Performance Power Snatch (3 TNG reps every 1:15 x 5 Sets) Coach’s Notes: Build to 9/10 RPE. Fitness Double DB Snatch (6 Reps every 1:15…
CrossFit – Mon, Aug 7 Performance Metcon (AMRAP – Rounds and Reps) AMRAPx12:00 9 Calorie Echo Bike or 12 Calorie Ski 6 Bar Facing Burpees 3 Power Cleans @70% of…
CrossFit – Tue, Aug 8 Performance & Fitness Back Squat (5 reps every 2:00 x 5 sets) Coach’s Notes: Startat 65% of 1RM and build to 8/10 RPE. Metcon (AMRAP…