CrossFit – Sat, Oct 7 Metcon (2 Rounds for reps) With a Partner: 2 Sets: AMRAPx15:00 1000m Run/1250m Row 60 Toes to Bar Max Distance Farmer’s Carry (70/53) Rest 5:00…
CrossFit – Fri, Oct 6 Performance Hang Power Clean (3,3,3,2,2,1) Coach’s Notes: Start light and build to a heavy weight by the last set. Take about 1:30 Rest between sets.…
CrossFit – Thu, Oct 5 Performance & Fitness Bench Press (10 Reps every 2:00 x 4 Sets) Coach’s Notes: Use between 60-70% of your 1RM. Metcon (Checkmark) 3 Sets not…
CrossFit – Wed, Oct 4 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 6-8 Supinated Grip Strict Pull-ups 20-45 Second Side Plank each side 3 Sets not for…
CrossFit – Tue, Oct 3 Performance Metcon (Time) For Time: 500m Row or Ski 25 Power Snatch (95/65) 1000m Run 25 Power Snatch (95/65) 500m Row or Ski Fitness Metcon…
CrossFit – Sat, Sep 30 Metcon (2 Rounds for reps) With a Partner: AMRAPx15:00 1000m Run/1250m Row 60 Toes to Bar Max Distance Farmer’s Carry (70/53) Rest 5:00 Coach’s Notes:…
CrossFit – Fri, Sep 29 Performance Metcon (Time) For Time: 2-4-6-8-10 Squat Snatch at 60% of 1RM Box Jump (30/24) Squat Snatch (Use this to reference weight for Part A)…