CrossFit – Mon, Oct 23
Performance
Squat Snatch (3 Sets: 2 Reps, 3 Sets: 1 Rep)
Fitness
Double DB Snatch (6 Sets: 8 Reps)
Coach’s Notes: Go slightly heavier than 2 weeks ago.
Performance & Fitness
Metcon (6 Rounds for reps)
Every 3:00 x 6 Sets
30 Seconds Row/Standing C2 Bike for Calories on Damper 10/8
*Alternate between machines
Coach’s Notes: These are high effort intervals. Work at a fast pace but don’t blow up in the first couple rounds.
Coach’s Notes: Pause for 2 seconds at the knee on each rep. Start at 70% of your 1RM and build to 9/10 RPE. Rest 1:30 between sets.