CrossFit – Fri, Nov 24 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)…
CrossFit – Wed, Nov 22 Performance Metcon (Time) For time: 1000m Run 10 Power Cleans 800m Run 8 Power Cleans 600m Run 6 Power Cleans 400m Run 4 Power Cleans…
CrossFit – Tue, Nov 21 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Sets 50m Farmer’s Carry (53/35) 15 Toes to Bar 50m…
CrossFit – Mon, Nov 20 Performance Squat Snatch (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Build from 75% to 9/10 RPE. Complete a set every 1:30. Fitness…
CrossFit – Sat, Nov 18 Performance Metcon (Calories) With a partner: AMRAPx30:00 2 Rounds: 75 Power Snatches (75/55) 75 Bar Facing Burpees Max Calorie Machine in remaining time Fitness Metcon…
CrossFit – Wed, Nov 15 Performance & Fitness Deadlift (1 Rep every 2:00 x 5 Sets) Coach’s Notes: We are not maxing today. Keep the weight between 80-90% of 1RM.…