CrossFit – Wed, Dec 6 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 8 Single Leg Landmine RDL each leg 8-10 Weighted Hip Extensions W/ 2 sec. pause…
CrossFit – Tue, Dec 5 Performance & Fitness Metcon (6 Rounds for reps) Complete a Round Every 6:00 x 6 Rounds: 200m Run 50m Sandbag Carry (150/100) or Farmer’s Carry…
CrossFit – Mon, Dec 4 Performance Squat Clean + Front Squat (2 Complexes every 1:30 x 5 Sets) Coach’s Notes: Start light and build to 8-9/10 RPE. The reps don’t…
CrossFit – Sat, Dec 2 Metcon (3 Rounds for reps) With a partner: 3 Sets: AMRAPx10:00 500m Run (together) Max Row/Ski/C2 Bike in remaining time Rest 2:00 Coach’s Notes: Use…
CrossFit – Thu, Nov 30 Performance Strict Press (15:00- Build to 2RM) Fitness Strict Press (4 Sets: 6 Reps) Coach’s Notes: Use a moderate weight for all 4 sets. Performance…
CrossFit – Wed, Nov 29 Performance Power Clean + Push Jerk (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Start at a light to moderate weight and build…
CrossFit – Mon, Nov 27 Performance Back Squat (20:00- build to 5RM, 3RM or 1RM) Coach’s Notes: Choose one of the 3 options. Fitness Back Squat (4 Sets: 6 Reps)…