November 4, 2022
CrossFit – Fri, Nov 4 Performance Power Snatch (1 rep every :45 x 8 Sets) Coach’s Notes:Use 70% of your 1RM. Focus on moving the barbell with speed and technique.…
November 3, 2022
CrossFit – Thu, Nov 3 Metcon 4 Sets: Bench Press (8,8,6,6) 8 Single Arm DB Rows each arm :15-:45 Dead Hang From Pull-up Bar Rest as needed Bench Press (Use…
November 1, 2022
CrossFit – Tue, Nov 1 Performance & Fitness Metcon (Time) 3 Rounds for Time: 1000m/800m Ski or 2000m/1600m C2 Bike 800m Run Rest 3:00 Coach’s Notes: Pick one machine and…
November 2, 2022
CrossFit – Wed, Nov 2 Performance Split Jerk (1 Rep EMOMx 6 Sets) Coach’s Notes: Keep the weights moderate and focus on technique and footwork. Fitness Push Press (3 reps…
October 31, 2022
CrossFit – Mon, Oct 31 Performance & Fitness Front Squat (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Pause for 2 full seconds in the bottom of each squat.…
October 29, 2022
CrossFit – Sat, Oct 29 Metcon (Time) In Teams of 3: For Time: 75 Toes to Bar 150 Calorie Echo Bike 300 Air Squats 150 Calorie Echo Bike 75 Toes…
October 27, 2022
CrossFit – Thu, Oct 27 Metcon 4 Sets not for time: 4 Barbell Strict Press 10 Double DB Upright Row 25m Single Arm Farmer’s Carry each arm Coach’s Notes: Use…
October 28, 2022
CrossFit – Fri, Oct 28 Squat Clean and Jerk (1 Rep Every 1:30 x 6 Sets) Coach’s Notes: Start light and build to something that feels tough for the day…
October 26, 2022
CrossFit – Wed, Oct 26 Performance Squat Snatch (1 Rep EMOMx6:00) Coach’s Notes: Start at 70% of your 1RM and build to a heavy single for the day. We spent…
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