CrossFit – Thu, Dec 21 Performance & Fitness Metcon (Checkmark) Every 1:30 x 4 Sets 8 Bent Over Barbell Rows (moderate weight) Directly into: Every 1:30 x 4 Sets 16…
CrossFit – Wed, Dec 20 Performance & Fitness Metcon (Checkmark) 3 Sets: 16 DB Death March Steps 20 Banded Good Mornings 2:00 Ski or Row at recovery pace Coach’s Notes:…
CrossFit – Mon, Dec 18 Performance Squat Clean + Front Squat (1 complex every 1:30 x 5 Sets) Coach’s Notes: Start light and build to a heavier weight than 2…
CrossFit – Sat, Dec 16 Performance & Fitness Metcon (Distance) With a partner: AMRAPx30:00 2 Rounds: 100 Alternating DB Snatch (50/35) 50 Toes to Bar Max Distance Run in remaining…
CrossFit – Fri, Dec 15 Performance & Fitness Bulgarian Split Squat (8-10 Reps each leg Every 2:00 x 4 Sets) Coach’s Notes: These are weighted with DBs. Use a challenging…
CrossFit – Mon, Dec 11 Performance Squat Snatch + OHS (Weight) Coach’s Notes: 2 Complexes Every 1:30 x 5 Sets. Start light and build to 8-9/10 RPE. Fitness Back Rack…