November 16, 2022
CrossFit – Wed, Nov 16 Performance Squat Clean and Jerk (5 Sets: 1.1.1) Coach’s Notes: Each set will consist of 3 reps. Each rep will have 15 seconds of rest…
November 15, 2022
CrossFit – Tue, Nov 15 Metcon (Time) 2 Rounds for time: 2000m/1600m Ski or 4000m/3200m C2 Bike 1000m Run Coach’s Notes: The retest for th Certus Tri is right around…
November 14, 2022
CrossFit – Mon, Nov 14 Performance & Fitness Front Squat (1 Rep every 1:30x 6 sets) Coach’s Notes: Pause for 2 full seconds in the bottom of every rep. Build…
November 17, 2022
CrossFit – Thu, Nov 17 Metcon 4 Sets: Bench Press (6,6,4,4) 12 Alternating Bent Over DB Row 3 Barbell Wrist Rolls (supinated grip) Coach’s Notes: Start with a challenging weight…
November 12, 2022
CrossFit – Sat, Nov 12 Metcon (Time) 20 Rounds for time with a partner: 150m Run or 10/7 Calorie Echo Bike 10 Box Jump Overs w/ Step-down (24/20) 10 Push-ups…
November 10, 2022
CrossFit – Thu, Nov 10 Performance & Fitness Metcon 4 Sets not for time: 10 Alternating Seated DB Strict Press 8 Bent Over Barbell Rows 2:00 Active Recovery Row or…
November 11, 2022
CrossFit – Fri, Nov 11 Performance Power Clean (3 TNG reps every 1:15 x 6 Sets) Coach’s Notes: Keep these between 70 and 80% of your 1RM. Fitness Weighted GHD…
November 7, 2022
CrossFit – Mon, Nov 7 Performance & Fitness 1 1/4 Back Squat (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Start with a light weight and build to a…
November 9, 2022
CrossFit – Wed, Nov 9 Performance Split Jerk (1 Rep EMOMx6:00) Coach’s Notes: More practice building off of last week. Work towards a heavier weight than last week but still…
November 8, 2022
CrossFit – Tue, Nov 8 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx10:00 150m run 200m Ski Rest 2:30 AMRAPx10:00 150m Run 500m C2 Bike Rest 2:30 AMRAPx10:00 150m…
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