CrossFit – Fri, Dec 26
Certus 100k Holiday Challenge goes until 1/1. All C2 Machines, running and walking count. BIKE METERS COUNT AS HALF METERS.Christmas Schedule:
12/24- 7:00am, 8:30am, 10:00am.
Christmas Day: Closed
12/26- 7:00am, 8:30am, 10:00am
12/24- 7:00am, 8:30am, 10:00am.
Christmas Day: Closed
12/26- 7:00am, 8:30am, 10:00am
Performance
2 Power Snatch + 2 OHS (Every 1:30 x 5 Sets)
Fitness
Front Squat (3 Reps every 1:30 x 5 Sets)
Coach’s Notes: Start around 6/10 RPE and build to 8-9/10 RPE.
Performance & Fitness
Metcon (AMRAP – Reps)
In Teams of 3:
16:00 for max reps
Max Calorie Row
Max Wall Balls (20/14)
Coach’s Notes: Score is total Calories and Wall Balls completed.
Workout flow: Partner A is rowing, Partner B is doing wall balls and Partner C is resting. All partners will switch once Partner B has completed 20 Wall Balls.
Coach’s Notes: Start around 6/10 RPE and build to 8-9/10 RPE.